12.19.14

partnerwod

PARTNER WOD!

CrossFit FMS WOD:

1.)  Warmp-up

300m run

wall assisted hip 2×1:00

2 rds

  • 6 alternating samsons
  • 6 air squats
  • 12 jumping jacks

WOD:  PARTNER WOD

3 RFT:
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s