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Burpees + Kettle Bell Swings
September 21st, 2012

Burpees + Kettle Bell Swings

Warm
Up:		 Time to find out if this Paleo Challenge is working for you, or if you need to stop cheating.
WOD: Paleo Challenge WOD
5 Rounds
20 Burpees
20 KBS

Men RX – 53#
Men Scaled & Women Rx – 35#
Women Scaled – 25#

Coach’s Note:

The athlete starts in a full upright position. And downward motion before the coach yells “go” constitutes a False start.

Burpees – The athletes chest and thighs must make contact with the ground. At the top, the athletes hands must touch overhead or behind their head and both feet must leave the ground. All burpees must be completely vertical and show full hip extension.

KBS – Each swing must demonstrate control at the topo and clear the height of the athlete’s head. Both knees and hips must be completely locked out in order for the rep to count.

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