1/16/2014

By January 16, 2014wod

PreWOD

2 ROUNDS CFWU , DYNAMIC WARM UP

STRENGTH: 2,2,2,2,2 WEIGHTED PULL UPS CHOOSE A WEIGTH THAT YOU CAN ONLY DO 2 PULL UPS WITH. SCALE: CHIN ABOVE BAR HOLDS 15 SEC x’S 10 ROUNDS

CASH OUT: ROPED KB 60LB MEN 40 WOMEN, HAND OVER HAND ROPE PULLS AND RUN RELAY

3  ROUNDS. 

Met Con
1/16/2014

10 ROUND

10 DOUBLE KB SWINGS 70/50, 50/35, 35/25

10 BALL SLAMS 50, 35/20

10 DOUBLE UNDERS

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