WOD 10.10.14

Main – CrossFit

Warm-up

Push-ups (No Measure)

Run 200M

5 Push-ups each:

Narrow hands, medium, and wide hands

Run 100M

5 Push-ups each:

Extra wide, diamond, and medium

Frankenstein

Fanny Whacker

5 Ring Rows

5 push-ups each:

narrow, medium and wide

10 PVC pass throughs

10 OHS

Weightlifting

Deadlift (4 X 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

One more Partner WOD –

In teams of two, alternate each movement accomplishing as many rounds and reps as possible in 12 minutes:

KBS X 15 (53/35)

Pull-ups X 10

Run 200M

Partner 1 KBS, partner 2 Pull-ups, Partner 1 Runs, Partner 2 KBS, Partner 1 Pull-ups, Partner 2 Runs, etc.

Cash Out

Use a naked barbell, 45, 35, 15; perform 50 shoulder presses. Not for time, but try not to set the barbell down until finished.

Cool Down

Foam

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