Saturday November 7, 2015: BACK TO BASICS CLINIC SERIES: STARTS TODAY AT 9am. WANT TO SEE WHAT THIS IS ALL ABOUT? COME AND JOIN US AND DECIDE IF YOU LIKE IT.
(Synced up KB Snatches. These three crushed the workout yesterday and used each other to keep pushing themselves harder and faster. Great job Bruce, Diana, and Annalise!)
Level 1 & 2 WOD:
With a partner complete:
AMRAP in 25 minutes:
2 Rope Climbs
8 Deadlift @ the weight closest to 80% of 1RM for BOTH partners. Find a happy medium
9 Ball Slams (30,20)
Run 200m together
**You will alternate exercises. So Partner A does 2 ropes, then Partner B does 8 DL, then Partner A does 9 Ball Slams, You will run the 200m together at the same time, then.. Partner B will come in and do the rope climbs, etc. Keep repeating the pattern for 25 minutes. While your partner is doing their piece of the work, you will hang from the pull-up bar until they are done. Keep a tally of how many times you come off the bar. There will be a penalty in the end for the number of times you come off the bar.
MOD 1: Blue Tape Rope Climbs, DL (anything below 75% for any given partner)
MOD 2: 5 Assisted Rope Climbs, DL (anything below 70% for any given partner)