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Wednesday, November 1st 2017

31
Oct

Wednesday, November 1st 2017

Where you belong

Find your tribe and embrace the experience.


1-Warm up:

3 rounds

5 strict pull ups
10 HS Shoulder touches
20 situps
300m row

2- Metcon:

Partner WOD:
4 rounds for time of:
40 Front Squats, 75/55 lbs
40 Sumo Deadlift High-pulls, 75/55 lbs
40 Push Press, 75/55 lbs
200 Jump Rope (Singles)s

Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.

3- bonus

20minute row
Keep splits to +\-5 seconds