7/8/2017

7/8/2017

See you all in the morning for a partner WOD!!!

1) Coach led warm-up

2) In Teams of 2 complete a 30 Minute AMRAP of
10 T2B
20 Push-ups
30 Squats
40 Pulls on the rower

Notes:
For each Movement each partner must complete half the reps
During the T2B while one works the other must hang from the bar. During the push-ups one works and the other holds a plank. During the Squats one works while the other holds the bottom of the squat. During the rower pulls one works while the other rests.
Set the rower to calories and keep track of your total calories as these will factor into your final score.


3) Mobility/Stretching


Competition Programming:

1) Snatch -
1x3@ 67.5%, 1x3@ 72.5%, 5x3@ 77.5%

2) EMOM for 10 minutes Complete
Even Minutes - 5 Snatch Balance using 65% of your 1RM
Odd Minutes -
5 Strict Pull-ups

3) 6 Rounds for time of
25 Calorie Cycle
15 OHS 75/55

4) Mobility/Stretching


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