October 15, 2016

October 15, 2016

dynamic :

6 minute clock :

a) 400 meter run

b) 20 air squats

c) 20 pushups

d) 20 situps

e) 200 meter run


partner wod
for time :
40-30-20-10 of :
farmer's carry (53/35)
calorie row
lunges (35/25)
handstand pushups

notes :
- farmer's carry = 400, 300, 200, 100 meters
- hold plate for lunges as desired.
- 2:1 hand release pushups for hspu,
- rx+ = 70/53 fc, 45/35 lunges, 45 lb plates for hspu.
- 35 minute time cap.

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