Sunday 31st January 2016
W'up: 3rounds: 5mtr Monkey Bars + Pull-up each rung > 15mtr Broad-jump Burpee > 120mtr Zig-zag cone Run
TEST: max distance 'two-foot standing Broad-Jump'
PAIRS WOD: 2-4-6-8-10-12-14-16 for time: (25min cut)
Hang-clean > Front Squat > S2OH > in-sync Burpees
One person working at a time; partner A complete 2 Hang-cleans > partner B complete 2 Hang-cleans > partner A complete 2 Fr-Squats > partner B complete 2 Fr-Squats > partner A complete 2 S2OH > partner B complete 2 S2OH > both complete OB Burpees together. Partner A complete 4 Hang-Cleans > partner B complete 4 Hang-Cleans > ...etc
*non working partner must hold BB in front-rack &neither partner may drop the bar for duration of said rep round. If either drops the bar before Burpees both must complete 75mtr penalty run before resuming set
FINISHER: 5X 30mtr Sled-Sprints (50/35kg)
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