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Sunday, October 7, 2012

10.06.12 Saturday WOD

Hope you girls had fun Friday night!!!

WOD:
4 man team
4 Rds for time:
15 Partner tire flips 
100m Sprint (must finish together)
25 Thrusters 45/35 partner holds chin over the bar (any hand combination) partners then switch
30 Jumping lunges (15 each leg) partner holds hollow position partners then switch
100m Sprint

Notes:
-One set of partners on the 4 man team will start on the tire flips 
the other may start where ever they choose. 
-If either set of partners catches up to each other 
they can not go on to the next round in till both set of partners complete the round. 
If they do catch up they must do burpees in till the other two get done. 

Penalties: 
-If you or your partner breaks the bar with your chin it is 5 burpees every time.
-If you or your partner drop from holding the hollow position it is 5 push ups every time.




Posted by NSX Admin at 5:35 PM

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