Friday, June 30, 2017

Jump Rope, WBS, Burpees, Bear Complex, HPC, Push ups, Bike, Row, Snatch, DU's, Burpees, Lunges

WOD

#1 Partner WOD / 10 cap / 1 works, 1 holds
100 Double-unders or 300 Singles - Partner does Squat Hold, 95/65 | 75/55
75 WBS, 20/14 | 14/10 - Partner does Handstand Hold
50 Burpees - Partner does Dead-hang Hold
25 Bear Complex, 95/65 | 75/55 - Partner does Push-up Hold

-rest 2 mins

#2 Partner WOD / AMRAP 10 / 1 rests
10 Hang Power Cleans 115/80/55
10 Push-ups
10 Cals Bike

-rest 2 mins

#3 Partner WOD / AMRAP 10 / 1 rests
Row 100m
7 Power Snatch, 95/65 | 75/55
30 Double-unders / 90 Singles

-rest 2 mins

#4 Partner WOD / AMRAP 10 / 1 rests
30 Burpees
60 Med Ball Over Pull-up Bar Catch&Throw
90 Lunges



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