July 28, 2016

July 28, 2016

dynamic :
4 minute clock
a) samson stretch - length of room + back
b) bear crawl - length + back
c) bicycle crunches x 20


team wod
for time :
1500 meter row
+
3 rounds of :
75 jas/wall ball/mbc
60 pc/hpc/c+j (95/65)
45 burpee/bpu/bt2b
+
1500 meter row


notes :
- wod glossary : jas = jumping air squat, mbc = medicine ball clean, pc = power clean, hpc = hang power clean, bpu = burpee pullup
- 1 minute intervals on row.
- partition reps as desired.
- rx+ = two person team
- 35 minute time cap.


extra credit (optional)
600 meter partner waiter's walk

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