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Components

Banded Russian KB Swings

Metcon

Settings

WOD

Friday Fun

Warm-up

Trainers Choice (No Measure)

Weightlifting

Banded Russian KB Swings (10x10)

10 EMOM 10 Min 53/35 Red band

Metcon

Metcon (Time)

"BURPTACULAR"

10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Kettlebell Thrusters (53/35)
Kettlebell Sumo Deadlift High-Pulls
Burpees
American Kettlebell Swings

Only use 1 KB

The KB Thruster is single arm and you can switch arms when needs

Extra Credit

Metcon (No Measure)

Come watch the bears kick butt this weekend

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 27, 2019

Leaderboard

Men's Banded Russian KB Swings
Private	05/03/2019	10 x 10 @ 70 lbs
Mark Smith	05/03/2019	10 x 10 @ 55 lbs
Casey Link	05/03/2019	10 x 10 @ 55 lbs

Women's Banded Russian KB Swings
Savanna Yaegle	05/03/2019	10 x 10 @ 53 lbs
Delise Hoy	03/10/2020	10 x 10 @ 35 lbs
Sara Jensen	07/11/2019	10 x 10 @ 35 lbs

Male Athletes

Jason
Hoy

AM WOD 6:30

10 x 10 @ 45 lbs

Female Athletes

Angelica
Lopez

AM WOD 11:30

10 x 10 @ 15 lbs