Monday, September 3, 2012
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
work up to weight you will use in wod
WOD
Teams of 5
800 m chain run
20 tire flips
20 ohs 95#/65#
20 burpees
20 mountain climbers (ea leg)
20 m crabwalk
3 RFT
Must run together as a team and each person must have a hold of the chain. Only 1 team member may work on an exercise at a time
Score is team time
Chain Gang
Warm up: team selections; 400 m chain run, 2 x 10 pvc pass thrus, ohs, sdhp, mtn climbers (tot)
Skillfocus: OHS
work up to weight you will use in wod
WOD
Teams of 5
800 m chain run
20 tire flips
20 ohs 95#/65#
20 burpees
20 mountain climbers (ea leg)
20 m crabwalk
3 RFT
Must run together as a team and each person must have a hold of the chain. Only 1 team member may work on an exercise at a time
Score is team time
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