Tuesday 7.17.12

Buy In:Run 800 meters.  Address your sore business in highly trained MWOD fashion. If you are not experienced with MWOD skills, ask a trainer for help.

With a partner: 

One team member completes a suicide while the other holds a barbell in the high rack position, then switch.

95/135

One team member completes a suicide while the other holds a barbell in a snatch grip overhead, then switch.

85/115

One team member completes a suicide while the other holds a barbell "in the hole" of an overhead squat, then switch.

The barbell can not touch the ground.  At any time.  Even while stripping the weight.  If the barbell touches the ground before round 1 is complete the penalty is 5 cleans at the designated weight and 10 burpees.  If the barbell touches the ground before round 2 is complete the penalty is 5 snatches at the designated weight and 10 burpees.  If the barbell touches the ground before round 3 is complete, the penalty is 5 overhead squats at the designated weight and 10 burpees.  The penalty reps will be completed once the workout is over.  These penalty reps are "family style" meaning both team members will pay.

Once the penalties are paid:  Run 1 mile- group start, right on Broad St., right at Crye-leike, right on Market, right on Main.

 

Mike AlleyComment