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St Paddy’s Day Maxacre

By brett kokoruda | In WOD | on March 16, 2014

Last week we maxed out on our strict press, this week it’s the front squat. Knowing your 1RM is an incredibly valuable tool for gauging progress and will help many of you to move from novice to intermediate level lifters. Each of the first 3 sets should very ¬†very challenging before you begin to find your heaviest single for the day. Push yourself on this. No excuses.

The WOD is a double alternating tabata. 8 minutes of total work. 20s on/10s off for 16 rounds. Your score will be the sum of your lowest calorie row and your lowest amount of KB Swings. The goal is to maintain maximum and sustained intensity throughout the 8 minutes.

 

 

Strength: 

Front Squat

5-3-3-1-1-1-1

 

WOD:

“Flatley”

*Double Alternating Tabata

Calorie Row

KB Swings(53/35)

 

 

 

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