WODs for Saturday, 7/23/16

25
Jul

WODs for Saturday, 7/23/16

Strength: 

Shoulder Press Dips
Met-con:

Partner WOD One Teammate Sprint Rows 250m while the other Teammate is in the following static hold positions: 1. Bottom of Squat 2. Handstand hold 3. Bar Hang 4. Hollow Hold 5. Plank Hold Alternate rowing and static position every 250m Go through the list as far or as many times through, with a cutoff of 15 min. Record Distance/Rounds completed

CF Striking – Fight Club WOD:
Amrap – 13 min 3 Deadlifts (70% 1RM) Suicide – 40′ 5 Combos (1-2-1-2) Suicide – 80′ 8 Knees (Split) Suicide 120′ 11 Russian Swings (55/35) Rest 1 min after completion of each round Rest 2 min Amrap – 7 min 20′ Burpee Broad Jump 8 Roundhouses (Split) 20′ Walking Lunges 5 Combos (1-2-5-elbow) 20′ Spider-Man Crawl 20 Hammerfists 60′ Sprint back to start [gallery ids="102027,102028,102029"]
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