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WOD

“Cap and Gown” (Time)

“Cap and Gown”

5 Rounds For Time

40 AbMat Sit-ups

30 Russian Kettlebell Swings

20 Hand Release Push-ups

1,000/800 Meter Bik

30 min Time Cap

Subs- 500/400 Meter Row or 400m run

RX+-Same as RX

RX-53/35#

50-59-35/26#, PU on knees

60+-26/18#, PU on knees, 400/300m Row

Basics-15 Su, 15 RKBS, 10 PU on knees, 300m Row
DESCRIPTION

Today’s 5-round workout is designed to be long and steady

We can expect this piece to take around

We’ll cap the workout at 30 minutes total, or 6 minutes average per round

RUSSIAN KETTLEBELL SWINGS

Russian Kettlebell swings finish with the arms parallel to the ground

Choose a weight that you can complete in 2 sets

HAND RELEASE PUSH-UPS

Choose a rep number or variation that takes under 1:30 to complete