WOD 2.20.16

CrossFit Silos – CrossFit

Warm-up

Metcon

GHD Partner (Time)

Partner Up –

Throughout this WOD, at your leisure, you will accomplish 75 GHD Sit-ups, and 75 GHD Hip Extensions per team, in addition to the work below. You may have two people working at a time as long as ONE is on the GHD bench.

In order, switch off as you like –

1k Row –

80 KB Swings (1.5/1.0 pood)

60 Wall Ball Cleans (20/14)

40 Hand Release Push-ups

20 DL @ 225#/165#

10 C2B Pull-ups

1k Row

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