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Saturday 7/13/2013 WOD

By: 3 Comments

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

Comments: 3

  1. 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

    1. 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.

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