21 Aug 14

Posted: August 20, 2014 by House of Bross in Workout

Warm up
400M run
25 WB
20 KB swing
15 Burpee
10 Push up
5 Pull up
400M run

Strength
7 x 3 of OHS @ 70% or higher

WOD 30 min partner WOD
“Team Nukes”
Teams of 2 complete:

8 minutes to complete: 1200 Row (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:
10 minutes to complete: 1400 Row (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete: 1600 Row (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

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