5.14.2013


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SWOD

Front Rack Step Ups @ 1 Rep Max Front Squat 3×10

WOD – All done with a running clock in as fast as time possible.

Partner WOD

#1

Partner 1 holds front rack 155/105

Partner 2 runs 400 Meters

Rotate

*Penalty for every dropped bar 10 Burpees at the end of WOD

#2

Partner 1 holds weight overhead 155/105

Partner 2 does 30 Burpees

Rotate

*Penalty for every dropped bar 10 Burpees at the end of WOD

#3

Partner 1 holds top of ring dip

Partner 2 does 10 Thrusters 155/105

Rotate

*Partner can only do thrusters while other partner is in the up position on the rings.

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