12/20/2014

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

WOD

Teams of 2:

Station 1- 6:00

Person A: Static Bar Hold/ B: KBS (1.5/1)

Person A can only perform KBSs as long as person B is up on the bar.

1:00 transition, then

Station 2 – 6:00

Person A: DL Hold/ B: Goblet Squats (30/20)

Person B can only perform goblet squats while Person A holds the bar at the finished position of the deadlft (185/135).

1:00 transition, then

Station 3- 6:00

Person A: Plank/B: Row (Cals)

Person B may only row while person A is maintaining a plank position.

1:00 transition, then

Station 4- 6:00

Person A: Paleo Squat /B: Wall Balls (20/14)

Person B may only perform WB while person A is maintaining a paleo squat.

*****You may change roles between partners as often as would like.

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