Ali doing the werk!
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Photo Credit: Steph Moore

 WoD: "30 For 30"

Complete As Many Rounds As Possible in 7 Minutes  

of:

15 Thrusters

15 Push Ups

30 Double Unders

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M: 40kg ---|--- W: 30kg

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REST 3 MINS THEN..........

.

Complete As Many Rounds As Possible in 7 Minutes  

of:

15 Thrusters

15 Push Ups

30 Double Unders

.

M: 30kg ---|--- W: 20kg

.

• Double bubble!!
• Two tough little cookies for us to sink our teeth into. Today is about working to our thresholds and developing the local muscle endurance in our pressing/pushing plains. Combining the thruster with the humble push-up things soon hot up and will force us to rely on fantastic technique.
• Make sure you are using those legs fully on the barbell so that the pressing is as effective as possible. Early pressing on that bar will soon catch us out!!
• Make a plan on the push ups. Yes we are building stamina in our pressing but failing lots of reps or allowing poor form won't reinforce anything positive. Keep the reps rolling by short bursts of small sets.
• For the second component we will significantly reduce the loading on the barbell to allow us to keep those thrusters popping along. We are in for a dog fight today. Hope you're ready?!?!??!
• #WorkCapacityAcrossBroadTimeandModalDomains #WhatIsFitness
• 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 ROUNDS/REPS from each AMRAP to Beyond The Whiteboard.