Jul 13, 2017

Friday 2017.7.14

Warmup

100 Side Straddle Hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
2 rounds not for time
10-12 GHD Hip Extensions
10-12 Burpees (focused on form)
Then
3XBurgenener warmup for Clean (PVC and or empty bar)
Then
3XPress progressions (PVC and or empty bar)
Then
2-3 mins - work up to working load as needed for Clean and Jerk and or Wall Ball shots

WOD

“Double Date”
For time:
A mash-up of two “Girl” WODs, “Karen” (150 wall ball, 20/14lb ball, 10’ target) and “Grace” (30 clean and jerk, 135/95lb).
This one is done in ten rounds, one partner works at a time. 
Round 1: Partner A does three C&J, then partner B does 15 wall ball shots
Round 2: Partner A does 15 wall ball shots, then partner B does 3 C&J
And so on until rounds complete, totaling 150 wall ball shots and 30 clean and jerks between both partners. That means each partner does a total of only 75 wall ball, and 15 clean and jerks.

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