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Wednesday 201007 Triplet Row Swing Sit

Help me welcome Jonathan to our CrossFit Malibu coaching crew. He has been training with us since about the time the Hut opened back up in the early summer… and was a student in SPME 440 which takes place here at the Hut. He started CrossFit in 2013 at Fit 1 Foundation, a non-profit gym in Riverside that focuses on outreach and supporting the community. He earned his CF level 1 certificate in 2016 and taught classes at Pepperdine CrossFit for his duration as a student. He trained competitively with Precision CrossFit and appeared in the California and West Coast Regionals in 2017 and 2018- the feeder competition for the CrossFit Games. After graduating from Pepperdine with a degree in business administration and a minor in sports medicine, Jonathan is now pursuing a graduate degree in leadership. He will now be leading a number of classes on the schedule. Welcome his to the Hut as he steps from the participant side of the gym to the coaching side!
Wednesday’s WOD at 6, 7, 9 and 10am and again at 4pm
For time complete:
100m Row
50 KB Swings (24/18kb USSR)
15 Strict Sit-ups
200m Row
40 KB Swings
15 Strict Sit-ups
300m Row
30 KB Swings
15 Strict Sit-ups
400m Row
20 KB Swings
15 Strict Sit-ups
500m Row
10 KB Swings
15 Strict Sit-ups
Intended Stimulus
Very few athletes completed yesterday’s Db Thruster + Run workout Rx, and that’s ok! Today will likely be very different, especially considering the fact that, although the first few sets of KB Swings have lots of reps, they are Russian! So, today maybe try a heavier KB than usual because we can all complete these short rows and do some sit-ups 😉

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