Jason
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Pic: Angela Clancy.

 WoD: "Hamstring Sandwich"

5 Rounds, on the 4:00 Complete:

China Town Run

40 Russian Kettlebell Swings

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M: 32kg ---|--- W: 24kg

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• Targeting our hammies today in a big way. If you run on the forefoot/toes (as we all should!) you will know how much your hamstrings are needed to keep you ticking along nicely (as opposed to heel striking and hitting the ground every step).
• Bring in the Russian Swing and you have a match made in interference heaven!! Don't let the "interference" be an excuse for you to not make your targets. The whole point is that we buffer the fatigue as best as you can. Be sure to actively engage those hamstrings in the swing and don't get lazy and rely on your back!
• The Swing, When fresh wed expect you to have there ability to swing the bell at least 60-70 times. So with that in mind we should see unbroken sets on the first two rounds if not more. Remember, the more we keep putting it down the less rest you will get!! Choose your weight choice wisely.
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your TIME from each round to Beyond The Whiteboard.