Thursday, March 14, 2013

Friday 3/15/13


PARTNER PAINSTORM

Warm Up
Group Dynamic

Skill
Station set-up
Movement demonstration

Metcon
200 m Farmers Walk (55/35)
100 Pull-ups
100 Thrusters (45/35)
200 m Farmers Walk
75 Burpees
75 Hang Power Snatch (45/35)
200 m Waiters Walk (1 KB/DB)
50 KB Swings (55/35)
50 Bear Complex (45/35)
200 m Waiters Walk
25 Muscle-ups
25 HSPU

*Only one partner works at a time...switch whenever you want

Farmers Walk - 55/35 KB/DB in both hands
Waiters Walk - 1 KB/DB Locked out overhead







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