7-7-14

7-7-14

Warm Up

Coach’s Choice

Skill:

Team Strategy

WOD:

Partner WOD!
In teams of 2:
100 calorie Row
75 Pistols
50 One-Armed Dumbbell Snatches (70/50)
25 Wall Climbs

*Traditional chipper style. Switch every 10 Cals on the row. Partition other movements however you wish.

ONE Nation Competitors:

RCF1 WOD +
In Teams of 2 For Time:
150 Double Under
100 Partner Wall Balls (30/20)
*If possible, same gender pairs to work side by side passes off the wall. If not, partition reps however you wish where the ball can’t drop (5 burpee penalty, both teammates)

After Bash:

Wheelbarrow Races with New Toys!

Travel WOD:

1.5 Mile Run
50 Pistols (75 Air Squats)
25 One-Armed Dumbbell Snatches
10 Wall Climbs (No Wall = 25 Push Ups)

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