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WOD 20160809

8
Aug

WOD 20160809

Metcon

In teams of three:
Row 500 Meters buy in

5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps

12RFT (each partner completes 4 rounds)

Run 400 Meters cash out

How the metcon works:

P1: row & P2/P3: rest –> P2: row & P1/P3: rest –>P3: row & P1/P2: rest

The middle is an all out sprint for each partner

P1 will do a round and P2/P3 rest–>carry on through the cycle w/ each partner completing 4 rounds for a total of 12RFT

The run works the same way the row did

Skills and Drills at the end of class:

Handstand negatives

ZP Leaderboard:

Metcon Time

 

 

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