Saturday, October 15, 2016

Saturday, October 15, 2016

PARTNER COMP WOD - 8AM START!

Begin @ 0:00
AMRAP in 6 minutes:
30 Double Unders
2 Rope Climbs
*One on the climbs, the other on the jump rope. Switch when both have completed their station

Rest 6 minutes

Begin @ 12:00
3 Rounds for time:
400m Run
Max Hang Power Snatches (75/55)
*While one partner is running, the other performs max reps. Each partner does 3 rounds
*20 minute cap

Begin @ 32:00
For Time:
200 calorie row
150 Wall Ball
100 SH2OH
50 Front Squats
*One partner working at a time. Barbell loads are 115/75


Daliy WOD - 9AM

In teams 3 or 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300 Meter Row

Station 2 – 20 Push Press (75/55)

Station 3 – 20 Sit Ups

Station 4 – 20 Goblet Squats

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