WOD:

8 min AMRAP  Partner Buy In

Partner 1 Overhead Waiter Carry Down and Back (53/35lbs)

Partner 2 Plank Hold

Partner 1 walks while Partner 2 holds.  Alternate for 8 min AMRAP

3 min Rest then

3rds for Time:

15 Dumbbell Squat Snatch, Right Arm (35/25lbs)

15 Toes To Bar*

15 Dumbbell Squat Snatch, Left Arm

15 Toes To Bar

*If you are familiar with GHD Sit Ups AND a Coach has given you the Ok, you can sub your first 15 Toes to Bar of each round with 15 GHD situps

STRENGTH: Back Squat – Day 4 of the 20 Rep Back Squat Cycle -  +5lb from Day 1 (refer back to 1/16 post for details)

COMPETITOR NEXT LEVEL: Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.

Fit Bodies Bloomington CrossFit – Your Time Is Now!!!

 

Tags: bloomington crossfit

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