Thursday May 5th, 2016
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Category: WOD

Thursday May 5th, 2016

Warm up-

Gym Length Warm up

High knees

Butt Kickers

Lunges

Burpee Broad Jump

Crab Walk

Bear Crawl

Skill-

Gymnastic EMOM x 16 mins

Min 1: 5-10 HSPU

Min 2: 5-10 T2B

Min 3: 6-10 Pistols

Min 4: 5 MU’s/6-10 C2B/10 Pull ups

WOD-

Partner Row

5,000m Row

1st 1,000m partner hangs from bar

2nd -Wall sits w/wb (20/14)

3rd- OH plate holds (45/35)

4th- Planks

5th – Finish fast

*if Partner A drops Partner B must stop rowing

Post WOD-

Accumulate 1 min L-sit

50x Flutter Kicks

50x Russian Twist

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