Sunday 16th October 2016 – WOD

15th October 2016

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WOD 1

 

5 Mins ‘Bring Sally Up’
alt through:

  • air squats
  • burpees
  • jumping lunges

    Then in 5 mins complete:
    partner pec stretch
    partner shoulder stretch
    *2 rounds 1 min each stretch each round

 

 

 

Additional Work

REST!

 

 

 

 

WOD 2

In pairs 10 rounds (5 rounds each) for time:

  • 12 box jumps @ 24/20
  • 6 burpees
  • 12 wall balls

    *while p1 completes a round P2 holds bar in the front rack @ 60% of 1 rep max RX+70%, switch each round.
    *3 burpee penalty at the end of each round if the bar id dropped
    *No racks
    *20 min cap

 

 

 

 

 

 

 

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