7.31.2015

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Today is the final day for your referrals to sign up for the 3 month special. No exceptions! Get them in now. If they miss get them in next month! 😉

SWOD

Handstand walk/pushup/hold skill work (deficit work)

WOD

I drew a little inspiration from the Speed Snatch Ladder from the games when designing this WOD.

PARTNER HEAD TO HEAD

Get a partner and face off on the following movements. You will have a 2 minute cap and a 2 minute transition between each movement. You will get one point for completing the reps under the time cap and you will get a point for beating your opponent on each challenge.

Station 1

30 Pullups

Station 2

30 Back Squats (From rack) 135/95

Station 3

30 burpee box overs 24/20

Station 4

3 Rope climbs

Station 5

30 Calorie Row

Station 6

10 Meter walking lunge (in front rack) 155/105

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