Wednesday, June 19, 2013
PARTNERS
Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est
4 x 400 m w/ a partner @ 1:1 (1 works, 1 rests)
for total partner time
WOD:
6 partner rds ea NFT (1 works, 1 rests)
8 manmakers 35-40#/25-30# (a push up but no oh press, keep db’s at side on the
jump)
On rds 1, 3 and 5 max reps DB BOR*
On rds 2, 4 and 6, 20 evil wheels
*weight is same for manmakers and db rows
Post partner 400 time & lowest rd db bo rows for score
E.V.I.L.
PARTNERS
Warm up: 400 m run; ham & hip mob; 10 lunges, 10 transverse lunges, 10 inchworm push ups, 10 ring rows, 10 sit ups, 10 back est
4 x 400 m w/ a partner @ 1:1 (1 works, 1 rests)
for total partner time
WOD:
6 partner rds ea NFT (1 works, 1 rests)
8 manmakers 35-40#/25-30# (a push up but no oh press, keep db’s at side on the
jump)
On rds 1, 3 and 5 max reps DB BOR*
On rds 2, 4 and 6, 20 evil wheels
*weight is same for manmakers and db rows
Post partner 400 time & lowest rd db bo rows for score
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