Thursday, July 14, 2016

Friday - Sam and Marissa

Happy Birthday Sam and Marissa. We are finally going crush this partner WOD all together.
Coach Anna Marie put together a good one for you guys to enjoy.

Together you guys Equal 65!

Group warm up
line drills
Foam Rolling - Focus on Posterior Chain

Metcon - "65"
65 Power Cleans 135/95, 115/75, 95/65
while partner is holding the bottom of a push up (chest off ground)

65 Double unders
While partner is hanging from a bar

65 Front rack lunges 135/95, 115/75, 95/65
While the partner is holding a hollow rock

65 pullups
While the partner is holding the bottom of a squat (below parallel)

6 x 200 meter sprints
while partner rests

*partners may trade off at anytime
**the working partner can only do work while the second partner is in the hold movement

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