Friday, Jan. 4, 2013

010413 WOD

A. Buy in

In teams of two:

Partner A runs 400 meters while Partner B holds a weighted front plank. Switch. Every time  plank is dropped, 5 tuck jumps must be performed by both partners at finish.

B. Strength

B1. Good mornings 3 x 10

B2. Kettlebell oblique side bends 3 x 10 (10/side)

C. Metcon

AMRAP in 5:00

5 full cleans (185/115)

5 burpees over barbell

Rest 2:00

AMRAP in 5:00

10 deadlifts (same weight)

20 double-unders

* Metcon courtesy CrossFit 717

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