WOD 10.10.15

CrossFit Silos – CrossFit

Warm-up

Metcon

Partner Deadlift Or Row (Time)

There are two components to this WOD, the WORK and the GATE.

In order to do work, the GATE must be open. In order for the GATE to be open, one partner has to either hold 40-50% of their 1RM DL (this allows other team member to do work), or they must row 500M per ROUND of WORK completed. You can switch back and forth between DL and ROW and between which partner does what, as long as a full round is completed by ONE athlete at a time.

ROUNDS –

100M Run

25 Air Squats

10 Jumping Lunges

15 Ring Rows

10 SDLHP (1.5 pood/1.0 pood)

The WOD is a 10 ROUND WOD for the work. Do 10 rounds for time.

Cool Down

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