130920 Friday

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This is the last weekend for the Circus!  Catch Sarah putting her push-press skills into entertaining use!

Reminder: Two days until Randy’s Send-Off Party on Sunday.  Have you registered?

Warm-up 

AMRAC in 10 minutes with 5-10:

Snatch Press-under

Strict C2B Pull-up

DB C&J

GHD Sit-up

NTE 3 Rounds.

Strength/Skill Development

Complete 3 sets of:

A1. OHS x 6-10

Rest 30s

A2. Axle SDHP x 6-10

Rest 30s

A3. AMRAP Double Unders in 60s

Rest 90s

Partner WOD

AMRAP in 10 minutes:

P1: 5 DB C&J

10 Sit-ups

P2: 100m run

Each person completes the work before switching roles.
Post best OHS x 10, Axle SDHP x 10, total DUs & total rounds/DB load. (Each partner must complete P1&P2 stations for one round)

 

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