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OUR BLOG

Sat.9.20.14

By CoachBo | In WOD | on September 19, 2014

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps

WOD:  In teams of 2, perform the following for time:

2,000m Row

250 double unders

150 box jump overs (24in/20in)

200m sled drag (3x 45# plates/2x 45# plates)

Partner 1 works while Partner 2 does a 100m sandbag carry.  When Partner 2 returns, they switch and Partner 1 carries the sandbag.  Keep switching until you get to the sled drag, then you alternate resting & pulling as a team.

Cooldown: Roll out and stretch.  Focus on calves, hamstrings, quads

 

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