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Conditioning:
Partner WOD (equal work required)
1200m Run*
…then…
5 rounds of:
30 Wall-ball shots (20/14) @ (10/9′)
30 Box jump overs (24/20″)
10 Synchro clapping push-ups
10 Synchro pull-ups
…then…
100 Cal bike
For time
(35:00 cap)
*Partners run this together
†Levels:
- Intermediate/70+ Advanced: 800m run, 24 WBs (16/10), 24 box jump overs (24/20″), 8 synchro clapping push-ups, 8 plu each – not synchro, 80 cal bike
- Beginner/70+ Scaled: 600m run, 20 WBs (12/8), 20 box step overs (20/16″), 6 synchro clapping push-ups, 6 plu each – not synchro, 60 cal bike
Post results and experiences in the comments
Partnered with Brian.
31:54 RX
28:41 Rx with Coach
Partnered w/ tom
31:02 adv rx
I finished run at around 5:40
Partnered with Christie
33:19
Row 1000m
24 WB (10lb)
24 box step overs 16in
8 scaled push-ups
16 pullups(green/blue band first two rounds, green/red band third round, green band last two rounds