Saturday 112115 “It Takes Two”


Strength: 

1) 4 sets of 3 reps of(1xSnatch Balance+1xOHS) about 75% of 1RM Snatch

2) Good Mornings 4 sets of 8  (Heavy but not more that 33% of 1RM Back Squat or you’ll be sorry 2 days later)

Metcon: “It Takes Two”

With a partner, complete the following for time:

-Row 100 calories

-100x wallball (20#/14#)

-Row 50 calories

-50x wallball (20#/14#)

-Row 25 calories

-25x wallball (20#/14#)

*The rowing and wallballs can be split up to any way that you choose to do so. However, the kicker is that ANY time that the wall ball stops moving or hits the ground, stop what you are doing and go run 100m as a pair. If you are confused, what we are trying to get at is that you must transition while the wall ball is in the air, seek to make this happen even if you are partnered with someone who is using a different weight ball.

*Only one person rowing and one person WallBalling at a time

Teamwork will win this workout so plan accordingly.

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