May 17, 2017

May 17, 2017

dynamic :

partner wu

10 minute clock

2 rounds of :

mega shuttle run (partners run together)

50 thrusters w/torpedo

50 slam balls

Bench Press -3 min wu + 5 sets every 2:30 of 1.1. build. 

notes :
- shoot for heaviest load moved during strength cycle.


3 min wu + 5 sets every 2:30 of 90 foot weighted lunge



notes :
- any form of resistance and can hold any way you wish.
- list weight held and where you held it in the notes.
- lunge from first sheet of rubber to last sheet of rubber.


team wod
12 minute clock
7 burpee over bar (synchro)
20 pullups
20 wall ball
10 thrusters (135/95)



notes :
- one partner has the bar in the front rack position during pull-ups and wall ball
- one partner is hanging on rig during thrusters and synchro burpees.
- rx = teams of 4
- rx+ = teams of 3



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