1/18/2014

By January 18, 2014wod

PreWOD

dynamic warm up

Met Con

2 PEOPLE TEAMS, 1 WORKING AT A TIME:

400M RUN WITH (30/20# DB)

50 PUSH UPS

50 BOX JUMPS

50 DB THRUSTERS (30/20#)

400M RUN NO WEIGHT

50 KTE

50 LUNGES

50 BURPEES

400M RUN WITH (30/20# DB) 

FOR TIME

2 PEOPLE TEAMS, 1 WORKING AT A TIME:

400M RUN WITH (30/20# DB)

50 PUSH UPS

50 BOX JUMPS

50 DB THRUSTERS (30/20#)

400M RUN NO WEIGHT

50 KTE

50 LUNGES

50 BURPEES

400M RUN WITH (30/20# DB) 

FOR TIME

– See more at: http://sparta.fm/2014/01/11/#sthash.IgAfzfeL.dpuf

2 PEOPLE TEAMS, 1 WORKING AT A TIME:

400M RUN WITH (30/20# DB)

50 PUSH UPS

50 BOX JUMPS

50 DB THRUSTERS (30/20#)

400M RUN NO WEIGHT

50 KTE

50 LUNGES

50 BURPEES

400M RUN WITH (30/20# DB) 

FOR TIME

– See more at: http://sparta.fm/2014/01/11/#sthash.IgAfzfeL.dpuf

2 PEOPLE TEAMS, 1 WORKING AT A TIME:

400M RUN WITH (30/20# DB)

50 PUSH UPS

50 BOX JUMPS

50 DB THRUSTERS (30/20#)

400M RUN NO WEIGHT

50 KTE

50 LUNGES

50 BURPEES

400M RUN WITH (30/20# DB) 

FOR TIME

– See more at: http://sparta.fm/2014/01/11/#sthash.IgAfzfeL.dpuf

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