Thursday 1-16-2013

 In WODs

Warm Up

Junkyard Dog

Burgener Warm Up

Skill

Snatch

Ring Hold

Overhead Plate Hold

Slam Balls

WOD

Teams of 2:

?? AMRAP

Ring Hold

Snatch (95/55)

then

?? AMRAP

Overhead Plate Hold (25/15)

Knees to Elbows

then

?? AMRAP

Wall Squat Hold (20/14)

Slam Balls (20/18)

then

?? AMRAP

??

??

AMRAP lengths and the final AMRAP movements will be announced while you are executing the WOD 🙂

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Travel WOD

15 sec Handstand

15 sec Plank

15 sec Rest

30 sec Handstand

30 sec Plank

30 sec Rest

45 sec Handstand

45 sec Plank

45 sec Rest

1 min Handstand

1 min Plank

1 min Rest

45 sec Handstand

45 sec Plank

45 sec Rest

30 sec Handstand

30 sec Plank

30 sec Rest

15 sec Handstand

15 sec Plank

15 sec Rest

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