Wednesday 12-4-13

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DSC03215
Holiday Image

Warm Up

Coach’s Choice

SKILL

Swing

WOD

Rx’d
In teams of two, for time:
50x Swing @ 55/35-lbs.
40x Box Jump, 24/20″
30x Thruster @115/75-lbs.
20x Power Clean @ 155/105-lbs.
10x Handstand Pushup

Both athletes must complete the entire workout separately, and in order. The male athlete starts the workout, and the female athlete follows—she cannot advance to the next evolution until her partner completes his work. Two barbells are permitted per team—45-pound bars only.

Scaled
50x Russian Swing @ 55/35-lbs.
40x Step-up, 24/20″
30x Thruster @ 75/55-lbs.
20x Power Clean 95/65-lbs.
10x Hand-release Pushup

Both athletes must complete the entire workout separately, and in order. The male athlete starts the workout, and the female athlete follows—she cannot advance to the next evolution until her partner completes his work. Two barbells are permitted per team.

After Bash

Recover

Travel WOD

For time:
50x Sit-up
40x Lunge Jump
30x Burpee
20x Squat + Squat Jump
10x Handstand Pushup

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