WOD – 12-3-16

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ENDURANCE WARM-UP
500m row
400m run
hip/calves/hamstring mobility
ENDURANCE WOD
5 ROUNDS
500M Row
30 KB Swings
30 Box Jumps
400m run

 

WARM-UP
COACHES CHOICE

WOD
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.