Thursday August 31st, 2017
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Category: WOD

Thursday August 31st, 2017

Warm up-

1.) Spiderman Stretch, :60 Per Side

2.) With an Empty BB:

20 Jumping Jacks

10 AS

20 Jumping Jacks

10 Push Press

20 Jumping Jacks 10 Thrusters

20 Jumping Jacks

10 Deadlifts

20 Jumping Jacks

WOD-

In teams of 2 with a clock going Up:

Part 1

3 Rounds

15 Thrusters 115/75

21/15 Cal Assault Bike or Row

At the 17 Min Mark start part 2:

3 Rounds

15 Deadlifts 225/155

25 Box Jump Overs

*Partner A completes a Round, Then Partner B. That is one Rounds.

*Each Round is a Sprint effort

Post WOD-

4 Rounds of:

1-2-3-4 reps Unbroken Muscle Ups

*Rest :10 after each rep completed…:10 after Set of 1, :20 after the set of 2, etc.

*If a rep is missed go back to one.

*Sub with Strict C2B, Strict Pull ups or Ring Pull ups

 

 

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