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'