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Lifting Ourselves and One Another

Saturday, December 7, 2019

TT WOD – Partner:

In partner complete for time:

75 Kettlebell swings (1.5/1.0 pood)while partner holds kettlebell (bottoms up) at top
75 Double unders (each) while partner holds a ring support
75 Box jumps (24”/20”) while partner holds wall sit
75 Cal row while partner holds a front plank
75 Medicine ball cleans (20#/14#) while partner holds med ball overhead 
75 Burpees while partner hangs from the bar

WOD:

A1.  Shuttle Sprints – 1 rep X 5 sets, rest approx. 90s

Note: 10, 20, 30, 40 ft. for sprints

A2.  Inverted Burpee – 7 reps X 5 sets, rest approx. 90s

A3.  Hip Extension – 10 reps @ 3030 X 5 sets, rest approx. 90s

A4.  Double Unders – 25 reverse or 75 single X 5 sets, rest approx. 90s

Coach’s notes:

Post time to complete Partner WOD and results for all WOD sets to comments.

WOD Leaderboard

Comments: 1

27:19
Rxd for me.
Bryan did Russian KBs and front rack holds.
Felt the clown looking over my shoulder a couple times.
Thanks Kimmer


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