SAT23SEP2017

WOD

Strength
Weighted Plank Holds: 5 sets of 1 min hold. Weighted as able. Go up in weight each set.
*Scale using high plank or plank on knees, or feet against wall for stability

Conditioning
6 Rounds for Time, in Teams of 2:
25 Cal on Rower or 25 Wallballs (20/14)
50ft DB Front Rack Lunge (50/35)
15 C2B Pullups | R+ Bar MU
*Alt row and WB’s each round as possible. One partner working at a time. Split reps as desired.

Extra

Clean and Jerk, every 90 sec: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 91/1, 85/2, 90/1, 94/1

4 sets 10 e/arm OH walking lunge steps (use DB or KB)
10 landmine bent rows e/side (rep ends w/ bar in belly, not pecs)

10 min. EMOM on bar: 4 Hollow/arch kips + 3 kipping only pullups + 3 Kipping only C2B + 3 TTB

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