August 29, 2014 Friday

ANNOUNCEMENTS:

NO Noon class!!!!

It is Coach Dawn's last day with us :( So, she created a special WOD to remember her by.

Skill/Strength:

Cleans

3-3-3-3 @ 75% 1 RM

MetCon:

 PARTNER WOD

"DAWN"

20 Minute AMRAP

One partner does as many reps as possible while the other is running.  Total reps accumulate wins the prize pack!!!  Prize pack will include CFLR, protein, and recovery drinks.  

Partner A runs 400 M sprint
Partner B AMRAP Clean and Jerks (135/95)
Switch and repeat

Partner A runs 400 M sprint
Partner B does AMRAP Back squats
Switch and repeat

Partner A runs 400 M sprint
Partner B does AMRAP doubleunders
Switch and repeat ( 10 doubleunders = 1 pt)

Partner A runs 400 M
Partner B does AMRAP burpees
Switch and repeat (5 burpees = 1 pt)

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