160213 OUTTA MIND

Posted: 02/12/2016 in Uncategorized
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WARM UP

SPEED WALK RELAY (YES, SPLIT CLASS IN TWO TEAMS. STARTING BY ROWERS, MAKE LAP ALL THE WAY AROUND RIG, GOING BY BOXES AND BACK TO ROWERS. EACH PERSON COMPLETES 3 LAPS)

REWARD: “BEST MALL WALKER AT VCCF”

PARTNER WOD (SCORE IS TOTAL REPS)

TEAMS OF TWO “FIGHT GONE BAD”

4 ROUNDS (EACH STATION 2 MINUTE AMRAP; 1 MINUTE FOR EACH PARTNER)

WALLBALL 20/14

SUMO DEADLIFT HIGHPULL 75/55

BOX JUMP 20″

PUSH PRESS 75/55

ROW (CALORIES) (ALSO CAN USE ASSAULT BIKE) (OR IF ROWERS FULL DO KETTLEBELL SWINGS 53/35)

*PERFORM AS MANY REPS AS POSSIBLE FOR EACH MOVEMENT WITHIN THE 1 MINUTE TIME BEFORE PARTER 2 TAKES OVER AND CONTINUES FOR ANOTHER MINUTE. YOU GO THROUGH EACH OF THE 5 MOVEMENTS 4 TIMES. WE WILL SKIP THE 1 MINUTE REST BETWEEN ROUNDS, SINCE YOU CAN REST WHILE YOUR PARTNER WORKS. HAVE FUN WITH IT!!!

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