12.5.2016

SWOD
1-Rep Max Back Squat

WOD
8 Minute AMRAP
1 Strict Pullup
1 Strict HSPU
1 Clean and Jerk 135/95
Add 1 rep to each round.

METCON

Metcon partner workout: 1 minute on, 15 seconds off for 3 rounds, 1 minute rest between rounds

Partner 1                                                        Partner 2

High Knees (To partners hands)                Wall sit (with hands up for partners high knees) switch postions

Skater w/ side med ball pass                       Skater w/ side med ball pass (switch sides each round)

Med ball wall sit w/ pass                              Burpee on hands w/ pass back

Crunch w/ wall ball pass                              Burpee w/ wall ball and pass back (you will need 2 balls for this exercise)

Cash-out: TRX abs and core

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