160915 ~ Drag - Run - Jerk

In the spirit of this weekend's Women Strong Pairs Event, today's WOD will feature a team WOD.  Work together and drag that sled!  How many rounds will you be able to complete!

Strength:

Bench Press

Every 90s x 3 min

3 @ 70%

3 @ 80%

3+ @ 90%

**Goal is to hit at least 5 reps.

Then…

Every 2 min x 6 min

Pause Bench

3 x 5 @ 70%

3s Pause in contact with the chest!

Conditioning:

AMRAP 12 min

In teams of 2

50m Drag Sled (325/200#)

400m Run

10 C&J (155/115#) – I go you go.

Cash Out:

100 Weighted GHD

50 Banded Reverse Hypers

24 Hollow Rock & Roll

1 comment (Add your own)

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