Friday, October 3, 2014

Remember there will not be a Saturday WOD.  The box is hosting the Dustbone Classic weightlifting meet.  Please stop by and check it out.  There will be all levels of lifters from beginners to an American Record holder, a 14-year old with a double bodyweight C&J (not CJ), and a 300+ Snatch / 400+ C&J.



Arm/Leg Swings
Run 250m
2 rounds of:
10 Shoulder Dislocates
10 DB Press
10 Squats  

WOD
Conditioning
 
Partner WOD (compare to 3/30/13 and 10/19/2013)
3 RFT
40 OHS 45/33#
40 KB SDHP 53/35#
40 Push Press 45/33#
40 KB Swing 53/35# 
Run 200m (stop 75 feet from the 250m mark)


In teams of two perform the above list of exercises. Only one person working at a time and you must complete all 40 reps before moving to the next exercise. The KB and Barbell cannot touch the ground throughout the entire workout (including the runs) or it's a 50 sit-up penalty(each time) added to the end of the WOD. The only exception will be during the KB SDHP to allow for full range of motion(touch-n-go only). 3-person teams can complete 60 reps.

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