Wednesday December 23, 2015
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Category: WOD

Wednesday December 23, 2015

Partner Day

Warm up

6 Min AMRAP

Partner 1 holds plank on one side of gym

Partner 2 completes 10 Ab-mat sit ups

Skill:

Not for time:

Complete with Partner

75 Supine Pull ups

75 Push ups

75 dips

75 Ring rows

150 DU’s

WOD:

As a team complete 6 rounds(each) of the following:

Each round is 1:10

:45 Max Effort Row, then 6 burpees in :25

*Score is total distance Rowed

*100m penalty if athlete does not finish burpees in remaining :25

 

Post Wod:

100 Ab-mat sit ups

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