July 8, 2016

Friday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

Burpees Med ball warm up X20

STRENGTH:

Bench 4X3 @85%

Weighted step ups 4X10

METCON:

Partner WOD

400 m run (each run) partner hold dl

ABC one partner holds plank other does Burpees jump over partner

Then switch

400 m run (each run) partner holds dl 

ACCESSORY:

4 Rope Climbs


MODWOD PROGRAM

WARM UP:

Burpees Med ball Warm up X20

STRENGTH:

Bench 4X3 @85%

Weighted step ups 4X10

METCON:

Partner WOD

400 m run (each run) partner hold dl

ABC one partner holds plank other does Burpees jump over partner

Then switch

400 m run (each run) partner holds dl 

ACCESSORY:

4 Rope Climbs

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