February 13, 2016

February 13, 2016

dynamic :
2 circuits, 3 minutes each :

warmup one :
a) run inner inner loop one direction 1:30
b) run inner inner loop opposite direction

warmup two :
partner chipper of :
a) med ball cleans x 20
b) pushups x 40
c) situps x 50

 

partner/team wod
for time :
1500 meter row
50 power cleans (135/95)
50 box jump overs
150 wall ball
50 box jump overs
50 power cleans
300 double unders


notes :
- 40 minute time cap.
- rx = all movements done as written with one partner.
- scaled = 3 person team
- partition reps as desired.
- scale power clean as needed.
- box stepup and over = OK.
- 1:1 single unders for double unders.

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