WOD 1.9.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Partner Filth (Time)

This is a partner WOD – you will attack each group of fifty with two options – either you split every other 5 reps, or you split the round 25/25. You can decide before you get to each round, but once you decide, no changes.

50 Box jumps, 24″

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 steps Walking Lunge

50 Knees to elbows

50 Push press, 45#

50 Back extensions – perform standing good mornings, no weight.

50 Wall ball shots, 20#

50 Burpees

50 Double unders

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