7/12/2014

By July 12, 2014wod

PreWOD

Dynamic warm up

Met Con
7/12/2014

Partner WOD Relay style (both must complete each movement before moving to the next) 20 Double unders, 20 KB Swings (American)(53)(40),  20 OHS (95)(65)

Share the work 50 Pull-ups, 50 Push-ups, 50 Box Jumps (24″)(20″)

Each pick one and work simultaneously 60 Burpees 60 WallBall (20)(14) – 10′ target

you can split these into two sets of 30 switching off movements.

Cash out: 30 cal on bike or 500 meter row

Time

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