410 W Geer St, Durham, NC 27701 (919) 907-1233

Like A Lamb

Great job to everyone who’s taken on Open WOD 13.4!

WOD for Sunday 033113Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
Partner WOD, complete for time with only one partner working at a time:
Row 2000m 
100 Ball Slams (30/20)
100 Double Unders
100 Situps
100 Hand Release Pushups
Run 1600m 

Time cap: 30 minutes

Post Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week. 

For the partner workout, you can break up the work any way you choose.  Only one partner works at a time. 

Workout 13.4 Head to Head

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