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September 30, 2012

9/29 WOD: Partner pain... We make it fun.

[caption id="attachment_4307" align="alignnone" width="667"] Some of the BCF Endurance Crew doing the Run Tosa Run 5k![/caption]Warmup: Do a team relay of the prowler. Set it up for 135# for everyone (2 45’s). Split the gym up in half and see which team completes first. Go to road next to building, and go half way down and back. Each person should do this once or twice (depending on # of people).WOD:Complete 10,9,8,7,6,5,4,3,2,1 reps of the following… Hang Power snatch (95#/65#), Box jump (24in/20in), weighted situps (45/25) plate overhead touching.Partner does max kb swings (American) while partner does round. Score is total reps. Each partner must do 10 reps, 9 reps, etc...

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