June 10, 2016

Friday

ANNOUNCEMENTS:

 

MODWOD PROGRAM

WARM-UP:

3 Easy Rds

200 m Run

10 Push Ups

20 Flutter kicks

SKILL/STRENGTH:

Bench Press 5 x 5 @ 75%

METCON:

Partner WOD

200 M Farmer Carry - Ea. Partner carries 100 M 45/25

1000 M Row - Partner holds plank

50 Weighted Lunges - Partner hangs from bar 45/25

1000 M Row - Partner holds plank

50 G2OH Plate - Partner holds bar 45/25

200 M Farmer Carry - Ea. Partner carries 100 m 45/25

ACCESSORY WORK:

None

RX PROGRAM

WARM-UP:

3 Easy Rds

200 m Run

10 Push Ups

20 Flutter kicks

SKILL/STRENGTH:

Bench Press 5 x 5 @ 75%

METCON:

Partner WOD

200 M Farmer Carry - Ea. Partner carries 100 M 45/25

1000 M Row - Partner holds plank

50 Weighted Lunges - Partner hangs from bar 45/25

1000 M Row - Partner holds plank

50 G2OH Plate - Partner holds bar 45/25

200 M Farmer Carry - Ea. Partner carries 100 m 45/25

ACCESSORY WORK:

None

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