1/11/14 WOD

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FUNCTION / DRIVE

In teams of 2 complete 3 rounds each, advancing to the next station only once the team member in front of you has moved on.

Row 500m

15 Box Jump Overs-24/20

20m Prowler Push (10m high/10m low)- 270/180

25 KBS- LI-53/35, LII-70/53

30 Wall Ball-20/15 (10’/9′)

STRENGTH
Invictus

A1. AMRAP in 2 min

4/2 Muscle-ups

8 Deadlifts-225/155

-rest 3 min, then..

A2. AMRAP in 2 min

4 Power Clean-185/135

8 C2B Pull-ups

-rest 3 min, then..

A3. AMRAP in 2 min

4 Front Squats-155/105

8 T2B

-rest 3 min, then..

A4. AMRAP in 2 min

4 Power Snatch-135/95

20 Double Unders

-rest 3 min, then.. Repeat

Posted on: January 10, 2014admin

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