Saturday 9/26/15

“Farmers & Lumberjacks” game to start off the noon WOD!


3 rounds of:

2 minutes Jump Rope (mix up singles, doubles, one-legged, side-to-side, front-to-back)
30 sec Samson each side
10 Sit ups
10 OHS with PVC
10 Supermans
10 Good Mornings (optional: use band or KB/ball)

*Mobility on own until everyone is finished*

Conditioning – Partner WOD

In teams of two, with only one partner working at a time*, complete:

100 Kettlebell Swings
400 Meter Run
100 DB Push Press
400 Meter Run
100 Step-Ups w/ DBs (same wt as PP)
400 Meter Run
100 BB Power Cleans

*Teammates perform the 400m runs together, staying within arms’ reach of each other

Scaled: 60-75 reps of each movement

Record weights to comments

Categories: WOD

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