17 September 2014

 

STRENGTH: 

BB Front Squat Hold (4 x 10 second holds)

 

4 sets of Cleans

1.1.1 @ 80-85%

(rest 10 seconds between singles)

 

WOD:  

Partner WOD:

A:  4 Rounds; Rx:  3 Rounds; S:  2 Rounds

  • Partner 1:  Row 25 calories
  • Partner 2:  Max BB Thrusters (45/33)
  • Then Rotate Stations

1 Round = Both Partners Completing 25 calorie Row

Total Calories Rowed Per Team =  A:  200; Rx:  150; S:  100

Score = Total Thrusters

 

 

CORE: 

30 sec Plank Holds (Left Side/Front/Right Side) x 3