Thursday, October 30, 2014

Thursday, October 30th



Pull up holds by the 4:30 class.  So much strength!!


Strength


B. squat

Find a 3RM
4 x 3 @ 90%

Windshield Wipers
3 x 2/Side
Rest 60 Seconds

WOD


12 Min. AMRAP (As many REPS as possible)

Teams of 3

Partner 1: Sprints 200meters
Partner 2: Completes as many burpees as possilbe before partner 1 returns
Partner 3: Holds plate over head (45/25)

Score=total burpees

*If partner 3 cannot hold overhead, partner 2 must stop doing burpees as wait for partner 3 to get it back up.
*Partners switch tasks when partner 1 returns from their sprint.


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