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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