Bring a Friend tomorrow!
A Judge and a Medic- Tracie & Alexis
2 Rounds 10 Unbroken Hang Power Snatch (You choose the load, if you don’t get 10 reps the set is over) Run 400 meters 8 Minute Cap and At the 10 min Mark 21-15-9 Sumo Deadlift (225/155) Box Jump (24″) 6 Minute Cap and At the 18 Minute Mark: 3-6-9-15-21 Swing (53/35) Burpee 6 Minute Cap
Post weights and time to comments
Endurance WOD
2 Rounds 10 Unbroken Hang Power Snatch (You choose the load, if you don’t get 10 reps the set is over) Run 400 meters 8 Minute Cap and At the 10 min Mark 21-15-9 Sumo Deadlift (225/155) Box Jump (24″) 6 Minute Cap and At the 18 Minute Mark: 3-6-9-15-21 Swing (53/35) Burpee 6 Minute Cap
Post weights and time to comments
Endurance WOD
R&Rx3
Partner WOD
1600M Run
Row
Rest 3 minutes
800M Run
Row
Rest 2 minutes
400M Run
Row
While Partner 1 runs 1600M, Partner 2 rows for max meters
When Partner 1 returns, they row for max meters, while Partner 2 runs 1600M
Rest, then repeat with 800M and 400M
1 comment:
1. 4:45 @ 80#
2. 4:18 @ 170#/24"
3. 5:07 @ 53#
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