Wednesday, September 28, 2016

 In WOD

Warm Up:  5 Minute AMRAP

100 Meter Run

10 Burpees

10 Air Squats

10 KettleBell Swings 53/35

Weightlifting:  Front Squats

3 X 3 @80%

3 X 3 @85%

WOD: ” Med Ball And Chain ”  Teams of Two

In honor of Leah and Anthony’s Wedding on 9/30/2016

2 Rounds for Time

Run 200 Meters with Med Ball and pass it to partner after 100 Meters

9 Med Ball Chest Passes

30 Med Ball Overhead Passes

9 Synchronized Partner Burpees

30 Alternating Wall Balls (1 Partner throws and the other partner catches)

9 Partner Med Ball Squats

30 Partner Med Ball Sit Up Passes

Run 200 Meters with Med Ball and Pass It off at 100 Meters

*After Party Abs*

 

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