HOLIDAY DUO WOD 12/26/16

Please take note of today’s hours!

8AM & 10AM – DUO TEAM WOD

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WARM UP:

400 M. Run

Then:

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

5 Inch Worms 

SKILL / LIFT:

Warm up WOD movements

WOD: (Teams of 2)

For Time:

42-30-18 

Wall Ball (20/14) (16/10) (14/6)

Pull Up

Then:

1000 M. Hill Run 

Then:

15-10-5

C2B Pull Ups 

21-15-9

Dead Lifts (225/155) (205/135) (185/125) (165/115)

Then:

1000 M. Hill Run