WOD 10.24.15

CrossFit Silos – CrossFit

Warm-up

Metcon

Partner Shoulder Time (Time)

The Runs are all done together, split the other work as needed –

400M Run

30 Shoulder to Overhead (95/65)

20 Push-ups

400M Run

40 Shoulder to Overhead

30 Push-ups

400 M Run

50 Shoulder to Overhead

40 Push-ups

400M Run

50 KB Swings 1.5/1.0 pood

40 Ring Rows

400M Run

40 KB Swings

30 Ring Rows

400M Run

30 KB Swings

20 Ring Rows

RX + = throw down some pull-ups instead of ring rows and a 115#/80# barbell

Metcon

Hallo WOD

Hallo WOD 2015 (Time)

Partners – In any order you want, working at the same time, Rowers are first come first serve at the call of go.

1600M of run or row

30 of each – burpee over your partner, Push Press 75/45, Partner Wall Balls (must catch the other persons throw)

40 of each – GHD Sit-ups, Air Squats, Thrusters 75/45

50 of each – KB Swings, box steps or jumps (20″ both partners), Ring Rows

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