Friday 04.17.15

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HEALTH

Partner WOD: 30 Minute Cap

Buy In: 100 Slam Balls

21-15-9: Wall Ball + Ring Rows

15-12-9: DB or Bar Thrusters + Burpee Box Jumps

5-5-5: Gym Crawl Down w/ Jog Back (One Way=1 Rep)

Cash Out: 1K Row or Team 800M Run

*Both partners must complete all reps*

FITNESS

Partner WOD for Time:

Buy In: 100 Wall Balls
21-15-9

Thrusters 95/65

Pull-ups
15-12-9

Thrusters 115/85

KB Swings 2/1.5 pood
12-9-6/36-27-18

Thrusters 135/105

Cal AD

Cash Out: 1000M Row or Team 800M Run

*Partners may break up reps as desired*

HEALTH & FITNESS

On Own: 3 Sets of:

12 Lying Shoulder External Rotations

10 Pavlov Presses or 40 Seconds Side Plank

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