Saturday, November 19, 2016

Saturday, November 19, 2016

Comp WOD - 8AM

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Pull-Ups

6 Dips

16 Back Squat Jumps (45/33)

12 Push Ups

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

Daily WOD - 9AM


Overhead Squats - 5 sets x 3 reps, building

Partner Metcon

AMRAP in 20 minutes:

5+ Wall Ball

5+ Push Ups

Run 140M

*Partner #1 will do 5 wall ball, then partner #2. Partner #1 will do 5 push ups, then Partner #2. Both teammates run the 140M at the same time. Add one rep to each movement every round

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