Team WoD for July 6th, 2016

Group: Agility Ladder

10  Push ups

Strength:  15′ to complete 3 x 5 @ 70% of yoru 1RM Bench Press

WoD: For Time: Cap 25′

Run 800m together. Both teammates need to be at the bar before the first thruster can be performed.

Perform 50 total Thrusters as a team (95/65) a) 75/55  b) 55/35. Break them up anyway you want.

Run 600m together. Both teammates need to be at the rig before the first KTE can be performed.

Perform 50 total Knees to Elbow  a/b) High Knees as a team. Break them up anyway you want.

Run 400m together. Both teammates need to be at the bench before the first thruster can be performed.

Perform 50 total bench press (135/95)  a) 115/80  b) 95/65 as a team. Break them up anyway you want.

No partner? Do half the work and all the runs!  Have coach spot you on the bench.

MOB: Roll quads/posterior and IT Bands / Mash achilles / Lax Chest

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