1.7.16 2012 Part B- Track triplet

splitjerk

warm up:

something cool

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Skill:

Ab work-

hold on to partners ankles and lift your feet up

from the ground to straight up in the air. Have partner push them down. 20 reps per person.

then

go over split snatch 

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WOD:

3 rounds for time:

8 split snatch 115/75

7 bar muscle ups

400 m run

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Cool down:

200 m walk