WOD

Sunday 2013-11-10

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3 rounds for time 15 pistol squats (per leg) holding 1 pood kb *use a jump box if necessary to reach full depth 20 pullups 25 wallball shots (20/14#) 30 manmakers (hands on dumbells, burpee, prone row each arm, pushup, stand and curl to overhead press) 400M run *make sure your warm up includes lots […]

WOD

Saturday 2013-11-09

Posted on

Partner AMRAP - 20 Min 25 MB sit-up/toss over 24" box 20 Burpee / partner holds plank (no plank no rep) 15 Partner Squats (with a MB at your backs) MB falls out penalty 5 burpees 14/20# 10 Partner DL @ 65% total body weight Total score = total reps