Monday 23rd February 2015: 10 to 2 is Murder…

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Coach Rodney continues to get his athletes ready for the Open (either that or kill us) with his 3 WOD’s in One:


6 Minutes of: 20 Hollow Rocks; 20 Second Couch Stretch; 5 Pull Ups; 5 Dips; 10 Wall Squats


Team of 2 : 3 rounds each partner: 25 Kettle Bell Swings (45# W: 55#M) + 5 Wall Walks. One partner Works while the other partner Rests and encourages his/ her teammate;

then on your own:


Wall Ball Shots (14#W; 20#M)



10 Minute Time Cap:

10 Clean & Jerks (85#W; 115#M)

10 Toes to Bar

8 Clean & Jerks (95#W; 135#M)

8 Toes to Bar

6 Clean & Jerks (105#W; 165#M)

6 Toes to Bar

4 Clean & Jerks (115#W; 185#M)

4 Toes to Bar

2 Clean & Jerks (135#W; 225#M)

2 Toes to Bar

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