June 30, 2016

dynamic :

4 minute clock

a) pass thru x 10

b) pushups x 8

c) situps x 8


mobility :

a) partner tricep smash


Bench Press - sets of : 15, 10, 5, 20


notes :
- 18 minute clock to complete


team wod
4 person teams
16 minute amrap of :
a) 500 meter row (each teammate)
b) 200 meter sled push (180/100)
c) 400 meter sled drag (135/115)
d) 120 no pushup burpees


notes :
- all partners can move at same time for this wod. but all must be done before moving to next set.
- 1220 rep round.
- rx + = 3 person team.