Thursday 11-14-13

 In WODs

Warm Up

Slam Ball Complex
2 Rounds
Teams of 2:
1 min. Side Throws
1 min. Over the back toss
1 min. Modified Hammer Throw
1 min. Chest pass on 1 foot

then..

4 minute AMRAP
Alternating one legged slam balls. Only 1 partner working at a time. Switch when you want

Skills

Slam Ball Complex
Deficit Handstand Push Ups

WOD

8 min. AMRAP
Teams of 2
Partner 1 – Rows for calories while partner AMRAPs
9 Deadlifts (275/185)
6 Deficit Handstand Push Ups (2 45s w/1 ab mat)
Partners switch every 2 minutes

Rest 2 min.

4 min. AMRAP of the same. Partners switch when they want.

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Travel WOD

Tabata squats  x 2

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