131210 Tuesday

IMG_8798

IMG_8798

Warm-up

AMRAC in 12 minutes with 4-10:
Axle Front Squat,
MB Get-up,
BTNP,
T2B (Strict Rnd 1),
Mobility.

Strength/Skill Development

Barbell Complex 3 (Rest 2 minutes x 4 sets. )

3 Hang Power Cleans + 3 Front Squats + 1 Shoulder to Overhead.
Complete the complex without putting the bar down.

Partner WOD

A : Metcon (Distance)

Max distance Tire Drags in 8 minutes: Switch partners every 60s
(Rt sh min 1, Lft Sh min 2-each shoulder twice)

Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP MB Get-ups in 8 min
(Rt sh min 1, Lft Sh min 2. Each shoulder twice)
Switch partners every 60s.

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