Foam Roll/Trigger/Warm-up/Mobilise/Activate

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Complete either the FiCT Qualifier or the RXit WOW 1 whichever you need to…Class does the RxIt WOW 2 today!

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1) Find your new Front Squat 1RM

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Score = Load

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then…

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2) RxIt Nations Series 2015 – Workout Of The Week 2 (http://www.rxitme.com/content/RxIt%20Nations%20Series%202015%20WOW%202.aspx)

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WOW 2 is 3 Rounds for Time of 20 Kettlebell Swings, 20 Deadlifts and 20 Toes2Bar with an 11 min cut off. The first scoring opportunity (WOW2.1) is the time taken to complete the first round. The second scoring opportunity (WOW2.2) is the total time taken to complete 3 rounds with 1s penalty for each rep not completed. Download the scorecard.

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WOW 2 – 11min cut off

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The competitor will have 11 minutes to complete the 3 rounds. The minimum score on this workout is 1 completed ROUND (60 reps). If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.

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Prescribed levels the workout can be completed on:

Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups

L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups

L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups

L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups

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A break is when the:

Kettlebell is released or rests on the floor

Barbell is released or rests on the floor

Pull up bar is released by either hand

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SCORE WOW 2.1: TIME OF ROUND 1

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SCORE WOW 2.2: TOTAL TIME (1 second penalty for each uncompleted rep)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Happy Birthday to our fearless leader Davey Boy #Throwback2barefootdays2012