• 11/21/2013

    This is going to be a Tough but Fun Partner WOD

    We will be doing Bring Sally Up for our warmup w/PVC

    [youtube http://youtu.be/fc2mZkyb2so]

    [youtube http://youtu.be/JBHzXF-mVjY]

     

    Warm-up
    3 Rds:15 Jumping Jacks
    :15 Samson Stretch
    :15 Potato Sack Squats
    :15 Mt. Climbers

    Mobility
    Super Squat Hip

    Bring Sally up w/ PVC

    WOD
    “WTF?” (Time)
    Partner WOD
    Perform 5 Burpees ea between exercises

    Row 2000m
    50 x Deadlifts 225/155
    50 x Back Squats 185/125
    50 x Front Squats 155/105
    50 x Power Cleans 135/85
    50 x Floor Press 95/65
    50 x Barbell Lunges 45/35

    Scale A/B
    Deadlift      185/125  B 155/85
    Back Squat 155/105 B 135/85
    Front Squat 135/85  B 95/65
    Power Clean 95/65  B 65/55
    Floor Press   75/55  B 45/35
    Lunges A&B = Body weight

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