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MONDAY PARTNER WOD 6.15.15

Partner WOD Monday 🙂

Warm Up..Stretch 10-Min Plyo’s

WOD…

100m- Partner weight carry

100- Box Jumps 24″/20″

100- KBS #53/35

100 foot’-Over Head Lunge Steps #45/25 plate

100 -Wall Ball Shots #20/14

100-Double Unders

100-meter Partner Weight Carry

Partners May Break up WOD however they want. The Rule Is the WOD must be completed in Sequence

FRIDAY WOD 6.12.15

HAPPY HAPPY FRIDAY WOD 🙂

Warm up..STRETCH

WOD…FOR TIME

400-Meter run & 400 Meter Row

30- Burpee Bar Touch

40- Shoulder 2 Over Head #95/55

50- Med Ball Cleans #30/20

100 Foot OverHead Lunge #45/25 Plate

200-Meter Sprint

Happy Birthday Chrissy,We Love You 🙂

THURSDAY 6.11.15

HAPPY THURSDAY WOD 🙂

WARM UP

STRETCH

800-METER RUN

WOD…4 Rounds:
21-Pull-Ups
15-Box Jump Overs 24″/20″
9-Over Head Squats #95/55

WOD 12/22/14

Happy Monday of CHRISTMAS week!!!!

Please NOTE full schedule of classes today (Monday).  Class Times for 12/23 through 1/1 will be posted later today.

Partner Fundamentals WOD For Time: Complete all reps as a team of 2, split reps between partners anyway you choose.  You may do the movements in ANY order and you MAY split the reps & movements up, but you must complete all movements before advancing to the run.

50 Power Cleans  95#/65#

150 Pull-upsth

200 Wall Balls  20#/14#

300 Sit-ups

-Finish with a 400m Run as a team.

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