August 12, 2009

Work Out of the DayIn teams of 2 for time:400m run1) 50 Front squats 135/95lb – 100 kb swings 53/35lb2) 150 double unders – 1k row3) 50 burpees – 100 back ext4) 200m farmers /waiters carry 53/35lb kb, 25/10lb plate5) 50 wallballs – 100 deadlifts, 135/95lb400m runThe runs are done together. Must wait for teammate to get back before starting first station.  At each station both teammates work simultaneously on different movements to accumulate the given reps.  They can be split up however.  On station 4 both teammates walk the 200m together, each with kb in 1 hand and plate held up high in other hand.  Elbow must be locked for one to advance.  Time stops when both teammates cross the finishline on the last 400m run.  dsc08519dsc08479dsc08461dsc08524


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