Wednesday, August 14, 2013

Yesterday's 5:30 working hard on the Farmer's Carry!!

Arm/Leg Swings
Row 250m
2x10
15 Shoulder Dislocates
10 KB Swings (light)
  5 Pull-ups

MOD
GHD Sit-ups (Full or Parallel)
3 sets of 10-20 reps

WOD
Conditioning
Teams of 2
1000m Row
200 DU’s
150 HR Push ups
75 KBS 53/35#
50 Pull ups
One athlete works while the other rests. Split the work however you choose.

Rx+
Teams of 2
1500m Row
400 DU’s
300 HR Push ups
150 KBS (70, 53#)
100 Pull ups
One athlete works while the other rests. Split the work however you choose.


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