wod

By January 10, 2015 No Comments

PreWOD

dynamic

Met Con

partner wod:

while one partner is rowning 250 meters the other partner will complete as many reps as possible of the movement then switch off until the wod is completed.

10 wall climbs

20 pull ups

30 weighted situp

40 wall balls 

50 mule kicks

60 kness to elbow

70 swings

80 box jumps/ step ups

90 lunges L=R =1

100 Jumping jacks

Run 200 meters then complete the list from the bottom up.

 

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