January 11, 2017

January 11, 2017

dynamic :

7 minute clock of :

7 calorie row

7 light wall ball (14/10,8)


Back Squat - 5 min wu + 10 min emom x 2 reps. increase from lw 

notes :
- cutting back from 3 reps to 2. should yield increase of 10-20 lbs.


for time :
unbroken wall ball (20/14) sets of :
20-15-10-5

notes :
- rx+ = 25-20-15-10
- scaled = 50 total. work/rest as desired.
- 6 minute time cap. 


team wod
3 person teams
12 minute amrap of :
12/10 calorie row
12 kb swings (53/35)

notes :
- one teammate must be hanging on rig for movement on row to count.
- one teammate must be in plank for movement on kb swings to count.
- rx+ = 70/53. all partners have to swing rx+ weight to click rx+.

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