July 2, 2016

July 2, 2016

dynamic :
6 minute clock
a) 400 meter run
b) hallelujahs x 20
c) broad jump - length of room + back
d) 200 meter run
e) hallelujahs x 10
f) broad jump - length of room.


partner wod
14 minute amrap of  :
14 box jumps (24/20)
14 deadlifts (155/105)



* partner b must be in wall sit in order for deadlift reps to count and must hold deadlift bar at top of rep for box jump reps to count.


notes :
- scale deadlift weight if needed.
- stepups not rx today.
- partiton as desired.
- 5 minute rest in between wods.


partner wod
14 minute clock
for max reps
100-80-60-40-20 of :
meters of single arm front rack kb walking lunges (35/26)
double unders


notes :
- partition as desired.
- scale double unders as needed.
- if finished with 20 set start back at 100 set.

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