Monday 07/20/2015

Strength/Endurance:

4 Rounds for time of

“Quadzilla Complex”
-8 In-Place Lunges with Dumbbells/Kettlebells
-8 Jumping Lunges with Dumbbells/Kettlebells
-8 Jumping Lunges unloaded
-8 Prison Squat Jumps

WOD

“MY BLOODY VALENTINE”

(20 min time cap Male/Female teams of 2))

Men Women

-50 wall-balls @20/14 -50 KBS @35

-40 C2B pull-ups -40 burpees

-30 Power clean @135 -30 Thrusters @35

-30 Thrusters @45 -30 power cleans @85

-40 Burpees -40 pull-ups

-50 KBS @53 -50 wall-balls@14 to 9’

Team may not progress to the next movement until both partners are finished with their reps. (i.e. Man cannot move to C2B pull-ups if woman is still doing KBS.) Time is called when both partners have completed their entire ladder.

Afterburner: 2 Mile run or 3K row (with ruck or weighted vest)

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