WED 03.05.14 Partner WOD

Today’s schedule

6a: All Levels CrossFit- Rebecca
7a: All Levels CrossFit- Rebecca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Raul
8p: Open Gym- Raul

Workout of the Day (WOD)

A. Thrusters In 10 minutes skill work on Thrusters or work up to a heavy set of 4.
B. Partner WOD:
In teams of 2 complete 10 rounds alternating partner each round of
7 Thrusters (95/65)
7 pullups**
30 Mountain Climbers (alternating 15 each side)

**Modify pullups with ring rows. No Bands.

And coming tomorrow…

A. Hang Power Clean (HPC): In 12 minutes 4 sets of 3 reps workups.
*Each set without dropping the bar.
B. Every minute on the minute for 10 minutes
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees (increase by 1 rep each round)
Rest 1 minute
As many as possible (AMAP) in 2 minute:
Bar-facing Burpees.

Post Weight for HPC, Total Burpees from 10 intervals, and Total Burpees from 2 minute AMAP

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