June 14, 2013
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Warm-up: Run 400 meters, Dynamic Stretches, then:
As a group:
Back Squats
5 @ 40% 1RM
5 @ 50% 1RM
3 @ 60% 1RM
5 @ 75% 1RM
3 @ 85% 1RM
1 @ 95% 1RM
then,
Partner WOD
5 Rounds for time of:
P1 Row 250 meters
P2 Handstand Hold
Switch & Repeat
*If the handstand hold is broken both partners must stop what they are doing
And do 7 burpees before the partner that is rowing can continue*
