February 4, 2016

February 4, 2016

dynamic :
4 minute clock :
a) 2:00 running inner inner loop clockwise
b) 2:00 inner inner loop counter clockwise

mobiity :
a) quad smash

  

partner wod
5 rounds, individually for time
100 double unders
40 kb swings (53/35)
40 no pushup burpees
40 hand release pushups


notes :
- rx+ = 70/53, full burpees
- new set starts every 8 minutes.
- if not completed by 6 minute mark then rest til 8 minute mark.
- keep intensity up, single unders for double unders if needed.
- score = fastest + slowest round.

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