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WOD - Sunday, 8/21/2016

Mobility: Shoulders, hips, knees, ankles

WU: Bill Murray Medball run

A. Strength: Bent-over barbell row (13 minutes)

5-5-5-5-5-5, Increasing. Heavy but perfect.

B. Conditioning:

Team and Partner vs. Partner:

4 rounds for each partner:

400m run

250m row + ME "Cindy"*

While 1 partner runs 400m

the other will row 250m

and with the remaining time until their partner comes back complete AMRAP of:


There will be two scores for this event:

1: Total time it took the two partners as a team to finish the 4 rounds.

2: As an individual, your total reps of "Cindy"

If you're by yourself,

complete 4 rounds for time of:

400m run

250m row

3 rounds of "Cindy"

*1 Round of "Cindy" =

5 pull ups

10 push ups

15 air squats.

Time Cap: 22 minutes

When you and your partner crush it.

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