Saturday. 1.10.14

MOB and WU: Dynamic mobility with Coach. 400m partner medball run.

REVIEW: Burpees. Medball Situp to throw

C: In Teams of 2. For Time:

1 mile medball run 20/14*

100 burpees to a target

200 medball situp to throw (to your partner) 20/14

1 mile medball run 20/14*

*Medball must be on your shoulder.

Both partners run. Partition the reps between partners however you wish. You must complete all reps of the movement before moving on to the next movement.

LII: Medball weight of choice.

LI: 800m runs (medball carry is optional). Weight of choice. 75 burpees/squat thrusts. 150 situps.

PWMOB: Full body rollout or 9am yoga!

Advanced: Wear a 20# vest.

Endurance: 1.5 mile runs

 

WAR OF THE WODS PREP AT 10:30AM:

Barbell walk. 315/225. Down the gym and back.

10 minutes of snatch practice to a 2RM.

10 minutes to establish a 3RM bench press.

CI: For time: Doomsday Chipper

100 double unders

10 HSPU

15 Power Cleans 155/105

20 Over the box burpees 30/24

30 Calorie Row

Max C2B pullups in :60

30 Calorie Row

20 Over the box burpees 30/24

15 Power Cleans 155/105

10 HSPU

100 double unders

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