Nunchuck Skills

 In WOD

Azadeh Boroumand - It's pronounced "awe-some"

WOD 7/7/11

Skill Work: 1 Snatch + 3 Overhead Squats

Start light and work up as heavy as you can. If you catch the snatch below parallel that counts as the first Overhead Squat.  Post heaviest load completed to comments.

3 Sets of 15 burpees. Rest exactly one minute between efforts. Post time to complete all sets including rest.

3 Sets of 20 Unbroken Kettlebell Swings. Rest as little as possible between sets. Each set must be unbroken or it doesn’t count; the bell cannot stop moving or touch the ground. Post time to complete all 3 sets.

Max Unbroken Double-Unders. Post number of double-unders completed.

Don’t forget to email us your after pictures for the Paleo Challenge!

If you are competing this weekend we need you to be at CFB by 8:45am on Saturday. First heats will begin at 9:30am so be sure you give yourself some time to warm up. Beginners divisions will go first, followed by intermediate and last will be standard. WOD 1 will last from 9:30 – 11:15, WOD 2 will last from 11:30 – 1:15, and WOD 3 will last from 1:30 – 4:00. You will be the judges for this competition; we will go over movement standards before each workout and we expect you to be a strict judge (they’re going to be strict while you workout). After the competition feel free to stay for grilling and hanging out. Bring a tent to set up outside along with a chair and an ice chest. Be sure you bring snacks and drinks to stay fueled in between workouts.

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