WOD 03/09/18

CROSSFIT
1.
warm up
600-400-200
run
10 dl @20/15
10 ktc
10 power snatch
2.
For Time
50 Deadlifts (80/60 kg) (partner deadlift hold)
40 Partner Wall Ball
30 Synchronized Power Snatches (42.5/30 kg)
20 Synchronized Toes-to-Bars
10 Ring Muscle-Ups
rest 4'
3.
HANG IN THERE PARTNER
EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
While partner hangs from Pull-Up Bar
This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.
4.
curl bar 4x8
rest 1'
5.
hammer curl db 3x12
rest 1'