September 12th, 2014

004

Today’s WOD

Hand stand/Push up work 5 min

  1. HS hold 25 sec at the top of every min x 5
  2. Wall walk hold 25 sec at the top of every min x 5
  3. “Perfect” push ups – 25 sec AMRAP at the top of every min x 5

+

Partner 200m runs – “I go, you go” x 5 each

+

With a 2 min timer perform

7 power clean or snatch @ 80% of 1RM from earlier in the week

In the remaining time – AMRAP Russian KBS @ 2.0/1.5

REST 1 min b/t rds x 5 * score is # of KBS total

Trainer’s Tips: longer partner runs this week, keep pace up! heavy and hard workout, get the cleans/snatches in then go right for the swings

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