Female Winner Cat.
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#RODAPALOOZA
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Photo Credit: Steph Moore.

 WoD: "40 / 20"

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With 35 Minutes On The Clock,

40 Seconds WORK

20 Seconds REST

Go As Far As You Can (Or Complete it?)

in The Following....:

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100 Alternating Dumbbell Snatch

75 Box Jump Overs

50 Dumbbell box Step Ups

25 Ring Muscle Ups

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M: 22.5kg DB. -  24" Box. - 2x 22.5kg DBs 

W: 15kg DB. - 20" Box. - 2x 15kg DBs.

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• Going long interval style today!! This may be a format slightly new to you. The nuts & bolts of it are you will work for 40 seconds trying to accrue reps and then you will rest for 20 seconds. For every minute of the 35 minutes. Simple right?
• Well for a start this is a max-reps workout. you have been given the rep scheme up top of this post. We do want you to hit as many reps as you can in the 40 seconds yes but only until you hit your required reps. You then move onto the next move (just like a chipper workout). The added element of those micro-rests will hopefully gibe you the fuel to hit things at a harder than normal pace for a longer duration.
• Come up with a game plan and see if you can execute!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your Number of REPS completed, or your time if you complete it, to Beyond The Whiteboard.

Want a Muscle-Up? Gotta work those drills!!