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SATURDAY 1.13.2017

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WARM UP
“Pizza Delivery”
CONNECTIVITY
Abs #5 Resistance Sit Ups
With a resistance band attached low on the rig have a partner hold your feet secure and perform sit ups, making sure you sit all the way up.
5 sets of 10 reps, alternating with your partner
STRENGTH
Snatch be Little Snatch be Quick
Partner WOD

7 Minute AMRAP

Alternating movements.

3 Power Snatches 95/65
3 Snatches (Full Squat) 95/65
3 Burpees
Start lighter than prescribed and weight each round until you fail, then drop weight to previous weight and complete remaining time.
METCON
“PIC”
With a partner complete 3 rounds each of:
Each do 500m Row

Then-

3 Rounds each:

10 lateral box jump overs (24/20)
15 Thrusters (95/65)
20 T2B

Then after 3rd round is complete-

Each 500m Row

Each partner completes one whole round before switching.

Non working partner must hold a push up position.

If partner drops then both teammates stop and do 3 burpees before continuing.