Saturday – 10/1/2016: Partner WOD!

Posted September 30, 2016 by Dan Broughton & filed under Workout of the Day.

Saturday – 10/1/2016

Partner WOD
AMRAP 20

500m Row
100 Double-Unders
50 Alternating One-Handed Kettlebell Swings 53/35#
200m Plate-Overhead Walk 45/25#

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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