Thursday, 7/4/13

2 x

25 Jumping Jacks

15 Squats

5 Bird-Dogs/side

20 High Knees

10 Spider Lunges

5 Superman w/ Arm Retraction

4th of July Partner WOD: 

– Bar Weights = M:135/115/95/65; W:93/73/63/53

– All runs done as a pairs 

 – – (both leave at the same time, may not start the next exercise until both have returned)

– All barbell work done as total reps among the pair

– All bodyweight work to be evenly split between the pair

400m Run

76 S2OH

76 Partner Med-Ball Sit-Ups

 – (partners lock feet, ball passes from one to the other & must touch the floor OH)

400m Run

76 HP Cleans 

76 Partner-Tag Push-Ups

 – (1 person does a push-up, partner holds plank, touch hands at the top, and switch)

400m Run

76 BB Lunges {bar in the front rack position, & each step=1rep, so 38/person and 19/side}

76 BB-Handoff Burpees

 – (1 person holds BB while other does burpees, then must switch the bar without putting it down)

400m Run