Saturday 7/13/2013 WOD
Warm up
“Takes 2 to have Fun with balls ”
Partner med ball toss 10x each
Partner Squat and toss w med ball 10x each
Partner Hold in Squat position Med ball toss 10x
partner med ball hip toss 10x each
partner sit med ball toss 10x
partner Russian twist w med ball toss 10x each
Training
in teams of two
10 Min AMRAP
100 Front rack lunges (75/55lbs)
100 calories on Ski urg
1 partner works at a time.
Split up work however team chooses
3 min rest
10 min AMRAP
100 shoulder to over head (95/65lbs)
100 partner seated med ball tosses (20/14)
1 partner works at a time (except on seated med ball toss)
split up work however each team chooses
3 min rest
10 min AMRAP
100 med ball cleans (20/14)
100 burpees
1 partner works at a time
split up work however each team chooses
2013 07 12
Drop In at CF 203 in CT
21-15-9
95# Thrusters
24″ Box jumps holding a 10# plate
5:55
Pumped to have gone unbroken on thrusters
I want to do that wod, Jeff! maybe i’ll do it tomorrow
Did a drop in today at port crossfit
“Angie”
29:33
probably my least favorite movements..pull ups/push ups, but all the more reason to do the workout.
Beast! Dude you are seriously on fire right now! Super stoked to see your improvements!