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WOD for 120917

8
Dec

WOD for 120917

Segment 1 (warmup):
The “Junkyard Dog” warm-up, courtesy of Mike Burgener
Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.

Segment 2:
With a partner, 12 rounds (6 each, alternating):
200m row
10 burpees
8 DB snatches
2 sandbag over shoulder

Segment 3:
4 rounds (each side, not for time):
10 kb standing side crunch
15m suite case carry
10 kb standing side crunch
45 sec side plank
— swap arms & repeat —

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