Aug 2014 01

serious

 

Midline:

4 Rounds each partner (16min T.L.)
1min Hollow Rock Med-ball Tossing
30secs Russian Twist

** Partner 2 will toss the ball to partner 1 in hollow hold. Partner 1 will rock back into hollow rock and toss ball back to Partner 2 when coming out of rock. Key is lightweight of med-ball to stay tight and speed. If needed do a hollow rock without the ball in between tosses **

 

WOD:

EMOM 12
Even: 15 Wallballs; 20/16lb
ODD: 6 Strict Chin-ups

Jul 2014 31

MOB:

1+1 Glute Stretch
2+2 Banded Hamstring

 

WOD:

10 to 1 (21min T.L.)

Deadlift @ 1.5 Bodyweight
Tru-Push up
Power Clean @ 3/4 Bodyweight

**compare to February 6th **

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