October 6,2016

October 6,2016

dynamic :

6 minute clock

15-10-5 of

a) med ball cleans

b) no pushup burpees

c) hanging knee raises


mobility :

a) quad smash

b) calf smash


partner wod
for time :
1200 meter row (6x200)
+
20-1 burpees
1-20 wall ball (20/14)
+
1200 meter row (6x200)

notes :
- after row, first set = 20 burpees, 1 wall ball. second set = 19 burpees, 2 wall ball......
- rx+ = 25/20 lb wall ball


cash out :
turkish getups x 20

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