8.4.2017

Partner Face-off WOD
8 Rounds (4 Each Partner)
Partner Runs 400 Meters While other partner works
Round 1
Shoulder to Overhead 115/75
Round 2
Bar Hopping Burpees
Round 3
Rx = Ring Muscle Ups Scaled = Toes 2 Bar
Round 4
D-Ball Over shoulder

Metcon
6 min amrap
10 (70/55kb) American swings
10 burpees
4 min rest
6 min amrap
10 WB
10 push-ups
4 min rest
At 20 min run an 800 M as fast as you can.
So 2 scores Number of reps from amraps and 800m time

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