Friday 041318


Published April 13, 2018


PreWod

Warm up:
500m Row
12x Burpee
300m Row
10x Burpee
100m Row
8x Burpee.

Stamina: 4 Rounds, not for time: (15 min time cap)
10x Max Distance Behind the head toss (Slamball (30/20)
2x Rope Climb
20x Single Arm KB/DB Clean and Jerk (10/side- AHAP).

Metcon: Partner
4 Rounds, 4:00 per round
Complete:
Buy in each round 400m Run (both partners run)
Then AMRAP remaining time per round (one partner working at a time):
4x Deadlift (135/95)
4x Hang Power Clean (135/95)
4x Shoulder to Overhead (135/95)
Score total rounds and reps: 1 round = 12 reps;



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