Saturday, December 21, 2013

pause squats


0900 Solo WOD

A. EMOM 20:
Even – 3 bench press (80% will be a good place to start
Odd – 15 kettlebell swings (as heavy as you can unbroken)

B. 6 x 80m speed sled pull and/or push

1000 Team WOD

Teams of two:
A. Each athlete completes
10-9-8-7-6-5-4-3-2-1 of pull-ups while parter completes max reps DU. Rotate each round.
-then immediately-
10-9-8-7-6-5-4-3-2-1 of KBS (70#/55#) while parter completes max reps abmat sit-ups.

B. 6 x 80m partner prowler pushes “heavy”

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