Saturday 9-14-13

 In WODs

Warm Up

Coach’s Choice

Skills

Front Squats

Front Rack Hold

Double Under Scaling – Attempts or 3 to 1 singles

WOD

15 min. AMRAP

Teams of 3

75 Front Squats (135/95) – Partner 1 completes front squats, partner 2 holds the front rack (135/95), and partner 3 completes burpees. Burpees count towards the rep total. Partners may switch at any time. Partners can only perform reps if someone is holding the front rack. Once all 75 front squats are completed move on to double unders.

200 Double Unders – Partner 1 completes double unders, partner 2 holds KB (70/53), partner 3 performs burpees. Burpees count towards the rep total. Partners may switch at any time. Partners can only perform reps if someone is holding the kettlebells.  Once all 200 Double unders are complete, start back at front squats.

After Party

Mobility and Goat Work

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Travel WOD

10!
(10, 9, 8, 7… 3, 2, 1 reps)
jumping lunges
squats
hollow rocks
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