WOD 200613 - SATURDAY

WARM UP

PVC Warm Up

then

2 Rounds

100m Run

10 Alt. Shoulder Taps

10 Glute Bridge

10 Scap Pull Ups



S/S

12 TABATA

:20sec On :10sec Off

Push Through Crunches

Weighted sit up

Russian Twist

Handstand Hold



WOD

20 AMRAP PARTNER


400m Run (100m Sprints)

4 RDS "DT"

12 Deadlift

9 Hang Power Clean

6 S2O

alternating movements


RX: 115/75#

RX+: 135/95#

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