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October 28, 2017

27
Oct

October 28, 2017

Partner Costume WOD! Wear a costume or something festive…black and/or orange will do! 

GROUP WARM-UP
200m run
5 burpees
:30 bike
10 empty bar squat clean thrusters
:30 ski
10 beat swings
200m run
5 burpees
:30 bike
5 light clusters
:30 ski
3 bar muscle ups

TEAM WORKOUT (Teams of 2)
800m run together
80 lateral burpees over partner
80 calorie bike
50 clusters Rx 135/95; M55+ 105/65
50 calorie ski
25 bar muscle ups (M55+ Chest-to-bar pull-ups)
*30 minute time cap

ALTERNATE TEAM WORKOUT
800m run
60 lateral burpees over partnet
60 calorie bike
40 power position clusters
80 calorie ski
40 ring rows

MIDLINE
8 sets:
:20 hollow hold
:10 rest

MOBILITY
1:00 each side twisted cross
1:00 each side couch stretch
1:00 each side pigeon stretch

HAPPY BIRTHDAY ALYSSA K!

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