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WOD

8
Nov

WOD

11/9/13
Strength: 10 min to build to a heavy Snatch
Conditioning:    3 Min AMRAP

  • Toes to bar+pullup (1 T2B and 1 pullup = 1 rep)

-rest 2 min-
“Hold On Baby”  In Teams of Three
6 rounds

  • 200 m Run
  • 12 Burpee Box Jump Overs
  • 16 Front Rack Lunges

L1: 24/20″, 75/55 lbs  L2: 20/16″, 65/45 lbs  L3: 18/12″,45/30 lbs
All athletes may be working at the same time. Athletes will start at separate stations and may advance to their next station only after all teammates have completed their respective stations.  One round consist of each person completing each exercise.
The barbell may not touch the ground at any point during this workout. You and your teammates are responsible for keeping it safe and off the floor, meaning that you will have to care for it in transitions without setting it down…and continuing to hold the barbell at your station until your teammates are ready to rotate and relieve you of your duty.
PENALTY – If the barbell touches the ground at any point throughout the workout, ALL team members must immediately perform 10 burpees before resuming their tasks.
[youtube=http://www.youtube.com/watch?v=_sRH7tXMdgU]