Thursday, October 3, 2013

Thursday - WOD 229 - partner WOD

Strength
20 RDLs with med ball
20 supermans

WOD:
Partner Air Force WOD:

For time:
20 Thrusters
20 Sumo dead lift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*4 burpees each minute
**200 m run to start and finish

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Overtime:
Plate stack relay

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