Dual Carry

 In WOD

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WOD 7/31/13

Dual KB Front Squat – 4 Sets of 10 as heavy as possible. A big problem here is letting the Thoracic Spine (upper back) round out. Keep your chest up and your back straight through the entire set!

 

4 Rounds:

400m Run

15 Russian Swings (55/35)

100m Suitcase carry (55/35)

rest 2 minutes after each round

 

Each round should be as fast as possible

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Showing 6 comments
  • Elyse
    Reply

    35# x 1 set, 45# x 2 Sets, 55# x 1 set Dual KB FS

    17:26 total time Rx

  • Sean M
    Reply

    1 set 53 lbs, 2 sets 55 lbs, 1 set 7 reps 70 lbs.

    18:02 RX on WOD

  • Neal
    Reply

    55- 55- 70- 70 w/ 20# vest on the last set

    17:40 on the met con. Rowed instead of ran

  • Tammy
    Reply

    My first RX today!! and I ran!!

  • Greg
    Reply

    2 sets of 55 and 2 sets at 70

    19:05 rx

  • Kevin
    Reply

    35,55,70×2….19:08 rx

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