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12-7-12 WOD

By December 7, 2012No Comments

Upgrade Your Friend Event Day 2

Warm Up:

400m run

Squats x 20 advanced can go against the wall

Pass throughs x 10

Good mornings x 10

Skill:

Dodge Ball x 5 minutes

Met Con:

Kettle Bell Swings

3 minute AMRAP

1 minute rest

Burpees

3 minute AMRAP

1 minute rest

Sit ups

3 minute AMRAP

1 minute rest

WOD is done with a partner in a ladder fashion. ?Partner 1 does 1 rep, then partner 2 does 1 rep. ?Partner 1 does 2 reps then partner 2 does 2 reps. ?This will continue on through the end of the 3 minute time limit. ?The Score will be total number of rounds and reps completed.