Wednesday 1.28.2015

By 01/27/2015 wod No Comments

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

2. Team Conditioning
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 20 strict pull ups
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.

3. Conditioning
3 RFT:
20 Calories on Rower
400 Meter Run

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