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Saturday 11/02/13

Strength:

·         In no more than 5 sets build to a 5 RM Thruster

MetCon: Partner WOD:

  •  For Time
  • DU’s x 200
  •  Rx only-Rope Climbs x 8- Both partners must be able to perform the movement.
    • Scaled- Pull-ups x 32
  • Wall Balls (20/14) x 50
  • 100m suicides x 4 – Each member will run the suicide then switch till all rounds are complete
  • Rx only- BB walking lunge (115/85) x 200 m.  Can switch partners as many times as needed.
    • Scaled- Goblet Walking lunge (24/20)- must stay in goblet rack
  • Rx only-Partner Carry x 400m
    •  Scaled- Plate carry, both partners, (45/35)

 

Auxiliary:

  • Sledge Strikes 3 x 20
  • Battling Ropes 3 x 1 min.
  • Coaches choice 3rd core exercise

 

 

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