April 10, 2015

Posted by on Apr 10, 2015 in WOD's | Comments Off

Overhead Squat – work up to 80% of 1RM

then

Partner WOD

You and your partner will share 1 pair of weights (rx is 45/25).

When the clock starts, you will both go out the back door, and follow the 200M course.  Partner “A” will be carrying both plates (goal is to grip the top of the plates, if you reach failure that way, you can hold it by center hole) and walking, Partner “B” will be running.  When partner B catches back up to partner A (like they are going to lap them), they take the plates, and partner A will start running.  The person with the plates can walk, but they must always be moving!  WOD is complete once both partners have carried the plates 4 times (each), and then make it back to the back door.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109