August 10, 2019

August 10, 2019

partner warmup

12 minute clock :

100 meter run

20 double unders/30 singles

10 lunges (5 each leg)


- partner does whole round, then switch


partner wod
60 burpee box jump over 30/24
45 clean and jerks 155/105
30 muscle ups (ring or bar)

notes :
- rx+ - 165/115 barbell
- level 2 - 24/20 inch box, 135/95 lb barbell, chest to bar pullups
- level 3 - stepup + over, weight of choice on clean and jerk, chin over bar or jumping pullups 


for time :
500 meter row +
1 min rest +
500 meter row

notes :
- wod time = clock time when last row complete.

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