6 am CFV Adam
Warmup - 10 each x 2 rds
OH sq
sit ups
pull ups (blue)
Ring dips (hold)
Supermans
Partner WOD Cin / Becca / Kathy 27.30 mins TIME TO BEAT- US!!
Run 400m.....................................25# 200 m up
200 DB/KB Power Snatch...........9#KB snatch 50 no rest - hold 25#
Run 400m.....................................25# 200 m up
400 KB Goblet Squats.................60 12# DB - hold 50#
Run 400m.....................................25# 200 m up
8 Rope Climbs...............................6 rope rows - hold 50#
Run 400m......................................25 # 100m up & 25 # 100 down
hip flexor stretches, pass thrus
Teams must carry (70 lbs.) [girls 2 - 25# plates boys (3 person team) 1 - 45# plate] of weight with them throughout the workout. Everyone runs together, and while two people hold the weight, the other two complete reps. Partition workload however you choose.
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