FRIDAY 6-16-17

WARM UP
3rds 10 each reps
100 m run
SIT UPS
SPIDER-MAN PUSHUPS
10 seconds BRIDGE Hold
ALT LEG T2B
JUMPING LUNGES
AIRSQUATS

STRENGTH

Power Clean & Jerk 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

 

 

PARTNER WOD
2-3 people in a team each must complete 10-9-8-7-6-5-4-3-2-1 pull ups and each 25yd sled pull, the first person to start cannot start the next pull up round until final person return from sled pull.
For time:
10 Strict Pull-ups
Sled pull , pick load, 25 yd
9 Strict Pull-ups
Sled pull, pick load, 25 yd
8 Strict Pull-ups
Sled pull, pick load, 25 yd
7 Strict Pull-ups
Sled pull, pick load, 25 yd
6 Strict Pull-ups
Sled pull, pick load, 25 yd
5 Strict Pull-ups
Sled pull, pick load, 25 yd
4 Strict Pull-ups
Sled pull, pick load, 25 yd
3 Strict Pull-ups
Sled pull, pick load, 25 yd
2 Strict Pull-ups
sled pull, pick load, 25 yd
1 Strict Pull-up
Sled pull, pick load, 25 yd

 

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