Friday

photo

Karen getting fitted for the “Fight for Air Climb” on Feb 2.  We got invited to participate in this race in full Fireman Gear as part of the Manchester Fire Department Team.  If any of you would like to sponsor us and give to a good cause (American Lung Association) please talk to one of us.

http://www.lung.org/pledge-events/ma/boston-climb-fy13/

WU
400m Row or .5 Dyne

then

The Dog Pound

WOD ……3-fer

“Tail Pipe”
Three rounds with Partner

Partner 1: 250m Row
Partner 2: KB Front Rack Hold 53/35#

10 min Cap *3 min rest

then

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: Gimme Gimme 6 Lengths
Partner 2: KB Overhead Hold 26/18#

10 min Cap *3 min rest

then

“Sewer Pipe? ”
Three rounds with Partner
Partner 1: 0.3 Miles Airdyne
Partner 2: Suitcase hold 72/53#

10 min Cap

*Work does NOT commence until holder is in position.  10 Burpee Penalty per team for every hold broken. 

Foundation WOD

Modify Holds to appropriate # Check with coaches

Cooldown

“The Loop” at a casual pace

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