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Team name: Ape Nation

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Conditioning:

Sweetheart Showdown III

Partner WOD

Part A: 0:00-7:00

40 Bar-Over-Burpees

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Chest-2-Bar Pull-ups

10 Deadlifts (225/155)

For Time

 

Part B: 7:00-14:00

40 Deadlifts (225/155)

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Chest-2-Bar Pull-ups

10 Burpee Box Overs (30/24″)

For Time

 

Part C:

Row for calories

 

While Partner A perform part A, Partner B rows for max calories for the 7:00. At the 7:00 mark, partners switch roles; Partner B now performs part B, while Partner A rows for max calories.

Three scores for this WOD:

Part A for time

Part B for time

Part C for total calories rowed

 

Mobility/Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Anterior Compartment Smash – 1:30/side

Pike Stretch – 1:30

Butterfly stretch – 1:30

 

 

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