WOD 10.8.16

CrossFit Silos – CrossFit

Warm-up

Metcon

Grip Less Partner (Time)

Partner up, you will start with four rounds (alter athlete each round)

Back squat 12 reps (135/95)

Push-up 10 reps

Sit up 8 reps

Front squat 6 reps

Once four rounds are complete: Run 800m together

100 walking lunge steps (divide as needed)

400 m run together

50 lunges

200 m run

25 lunges

Finish your WOD with one round each of the Squat, Push-up, Sit-up, Squat round.

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