August 6, 2019

August 6, 2019

12 minute clock 

3 rounds of : 

3 line shuttle run 

20 shoulder taps 

15 med ball ground to overhead

10 sec dead hang on rig

5 sec L-sit 


partner wod : 
for time : 
100 calorie row 
100 medicine ball sit ups (20/14)
100 toes to bar 
100 foot handstand walk


notes :

- level 2 - medicine ball situps @ 14/10, hanging knee raises, 300 foot seal walk 

- level 3 - ab mat situp, lying toes to rig, 300 foot bear crawl

- time cap of 15 minutes.

- 5 minute rest before repeating again.


partner wod : 
for time : 
100 calorie row 
100 medicine ball sit ups (20/14)
100 toes to bar 
100 foot handstand walk


notes :

- level 2 - medicine ball situps @ 14/10, hanging knee raises, 300 foot seal walk 

- level 3 - ab mat situp, lying toes to rig, 300 foot bear crawl

- time cap of 15 minutes.



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