July 16, 2016

July 16, 2016

5 minute circuit of :

a) 100 meter run

b) med ball cleans x 5

c) kb swings x 10

d) situps x 10


partner wod
11 minute amrap of :
100 meter sled pull (135/90)
100 meter farmer's carry (53/35)
hang cleans (115/85) x 20
hand release pushups x 30

notes :
- sled pull = up the hill.
- farmer's carry = down the hill.
- partition reps as desired.
- 250 rep round.
- 4 minute rest between first 11 minute amrap and second.


partner wod
11 minute amrap of :
100 meter sled pull (135/90)
100 meter farmer's carry (53/35)
hang cleans (115/85) x 20
hand release pushups x 30

notes :
- sled pull = up the hill.
- farmer's carry = down the hill.
- partition reps as desired.
- 250 rep round.
- try to beat first set score.

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