WOD 11/30/13
6 Minutes of Calf/Back/Hip/Shoulder Mobility
A- Partner WU (11/30/13)- 1 Mile Group Run (comfortable pace/no one gets left behind!)
B- Partner WOD 1 (11/30/13)- For Time 5 Rounds Each of: 5 Each D.B. Renegade Row/100M Run Backward/100M Run/ 10 D.B. Hang Power Clean (45/25×2)
Notes: In Teams of two with only 1 Partner working at a time/Partners alternate after each exercise/1 Pair of D.B.’s per team/Score= Total time to complete 5 Rounds each.
C- Partner WOD 2 (11/30/13)- 3 Rounds of 1 Minute Max Reps: HSPU/USA K.B. Swing (24/16kg)/Sit Up
Notes: In teams of 2 with only 1 partner working at a time/Partners will alternate 1 min max reps of each movement/Score= Total Reps
Aww I miss Ryan & Marina 🙁
Another freat pic Tambot, pick up that plate Pat! Let’s go!!
*great
A. 8:33 rx
RED SHORTS, YA BETTA AX SUMBADHY
B. 16:07 Rx
C. 334 Rx – 2 rounds…. Then Cory started on the third round as I looked on in disbelief quietly resigned to suffer through it, ultimately grateful that for a bad ass partner. 484 Rx – 3 rounds