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Partner WOD

19
Aug

Partner WOD

Great Woods CrossFit – CrossFit

Mobility

Dragon Pose x 90 secs/side

Couch Stretch x 60 sec/side

Wrist Stretch

10 Scap Pull Ups + 20 sec hang

Warm-up

400 Meter Run

then…

Clean Warm-Up w/ Barbell

Rope Climb Practice

Metcon

Keren (Time)

In teams of 2:

For time:

400 Meter Run*

20 Squat Clean, 135/95 lbs (Rx+ 155/105 lbs)

10 Rope Climbs

400 Meter Run

16 Squat Cleans

8 Rope Climbs

400 Meter Run

12 Squat Cleans

6 Rope Climbs

400 Meter Run

8 Squat Cleans

4 Rope Climbs

400 Meter Run

4 Squat Cleans

2 Rope Climbs

*Complete run together

Work can be broken up any way but only one partner working at a time

2 Rope Get Ups = 1 Rope Climb

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