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Saturday 2/15/14

Strength:

  • 6 sets to work up to a Heavy 3 position Snatch

MetCon:  "50/50"  Partner WOD.  You will share the work with your partner equally.  No doing extra reps for the team. 

  • For Time with a 30 min. Time cap.  No partitioning.  Straight down the list.  Only one bar per team, unless it is a M/F team.  this is total reps, so each partner will do 25 reps each and both partners will run 200m together.
  • Pull-ups x 50
  • Run x 200m
  • Push-ups x 50
  • Run x 200m
  • Empty Bar Back squat x 50
  • Run x 200m
  • Shoulder to overhead (135/90, 115/75) x 50
  • Run x 200m
  • DL (225/140, 185/105) x 50
  • Run x 200m
  • KB Single Arm Russian Swings (32/20, 24/16) x 50Left/50 Right
  • Run x 200m

Auxiliary:

  • Tire Flips 2 x 200m for time
  • Sled Push 4 x 200m for time

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