WOD August 22nd- Drop by 2

By August 21, 2016 wod No Comments

Skill w/u Teams of 3 or 4 race to complete 2000 meter row and 60 or 80 (20 each) “plate get ups” (35/25)- One person working on plate get ups at a time while one rows. Everyone must have a turn rowing and complete 20 plate get ups unless they cannot successfully achieve the movement, in that case that person substitutes 20 hand release burpees for the plate get ups.

Skill w/u 8 min cycle of following exercises: 30 seconds Russian twists, 30 seconds air squats, 30 seconds superman hold or superman reps, 5 power cleans (warmup weight for wod)

 

WOD – For Time

12-10-8-6-4-2

Power cleans (155/105)

Bar Facing Burpees

TTB

**Cash out with a 400 meter run

(Time Cap 18 min)

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