9/14/13 – Saturday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

4 Rounds:

100 Meter Run
8 Inch worm pushups
6 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.


WOD

In teams of three, complete five rounds for time of:
Run 800 Meters
90 Double-Unders (270 Singles)
60 Power Cleans (95/65 lbs)
45 Box Jumps

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

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Comments (1)

  • Joycee

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    was this meant as a warm up? this felt more like a wod Joey.

    Reply

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