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Saturday 04 December 2010

Posted by The Coach on December 3rd, 2010

GUEST DAY
“Partnered WOD #1”
For Time:
Row, 1000m
17.5kg 1-Arm Dumbbell Thruster, 30 reps
Burpee, 20 reps
Pull Up, 10 reps each
Run, 1200m

Post time to comments

WOD Rules:
– Only 1 partner works at a time
– The Cell member rows 600m, the guest rows 400m
– Pull Ups can be assisted but not with a band. The partner places their hands on the other persons hips and helps them get over the bar
– This WOD can also be done individually by Cell members, in which case, 20 Pull Ups are performed
– You MUST have fun 🙂

Post WOD De-Brief

 

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One Response to “Saturday 04 December 2010”

  1. andrew said

    WU – 400m run, 400m row, CFWU x 1, mobility

    WOD – 1000m row, 30 x 17.5kg single arm DB thrusters, 20 x burpees, 20 x pull ups, 1200m run

    15:23

    did as a billy no mates wod ie 1000m row, 20 pullups

    me & john were neck & neck most of the way but he smoked me on the run. i suppose youth does perhaps have some advantages. well done to peter f who wasnt far behind us at all

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