11/13/13

Warm Up

Warmy
3 rounds of:
30 sec plank
30 sec hollow rock hold
30 sec handstand hold
30 sec rest in between rounds

Xfit WOD:

Partner WOD – “Dirty 30″

30 Deadlift (135#/95#) – two bar set up; one at RX’d for men and one at RX’d for women
30 KB swings (53/30)
30 Burpees over partner
30 Power snatch (75#/45#) – two bar set up; one at RX’d for men and one at RX’d for women
30 Box jumps (30″/24″) – set up one 30″ and one 24”
30 HRPU
30 Power cleans (115#/75#) – two bar set up; one at RX’d for men and one at RX’d for women
30 DU’s (3:1 singles)
30 Lunges, total (45#/25# plates)
30 Ball slams

Partner one attempts to complete exercise unbroken while partner two hold (45#/25# plate overhead in locked out position). If partner one stops to rest a switch must occur. Partner two attempts to complete exercise unbroken while partner one holds plate overhead. If partner two stops to rest a switch must occur…this continues until both partners have completed 30 reps each before moving to next exercise. The only time the plate isn’t held overhead is during burpee exercise. Have fun!

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