WOD – 9-4-15 Friday

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That moment the coach says “team up” and you see your gym partner…


Every 2 minutes, for 10 minutes:

back squat x 3 reps at 85%

then Every 3 minutes, for 6 minutes:

back squat x 2 reps at 90%


15 min EMOM:

Minute 1: 5 back squats (115/75)+5 pull-ups

Minute 2: 8 burpee box jump overs (24/20)

Minute 3: 6 Push presses+overhead BB hold to 30 second mark (115/75)


If time permits, on your own:

Spend 10 minutes working on something new. Partner up with someone that can perform a skill that you cannot, and vis versa and learn from each other. Keep it light and have fun with it. NO barbell movements.


DON’T FORGET: Intro meeting to the running club is this Saturday at 10am. Please show up and ask a lot of questions. Take your endurance to a new level!!




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