Saturday 10-26-13

 In WODs

Warm Up

CF Warm Up 3×10

Skills

Burpee Box Jump Over

Goblet Squat

Plate Hold

Hollow Body Hold

WOD

Teams of 2: Both Working

30 minutes

150 Ab Mat Sit Ups

then…

AMRAP with Remaining Time

20 Burpee Box Jump Overs (24/20)

Plate Hold (35/25)

20 Goblet Squats (70/53)

Hollow Body Hold

1 partner completes all active movements (i.e. burpee box jump overs and goblet squats) while the other partner performs a static hold.  Switch roles each round.

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Travel WOD

EMOM 10
(Every minute on the minute for 10 minutes)
5 dynamic pushup
5 situp
2 squat
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