10.15.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON Huntington Valley Warminster PA

By October 15, 2015wod

-warmup- dynamic
-WOD-“Tag Team Back Again”- teams of two-coaches pick teams Part one- 15 min amrap
-Partner 1- Row 20cal


-Partner2- Hold two kettlebells at the top of a kettlebell clean until partner is done the row then switch. Partner 1 must stop rowing if the kettlebells are put down.
-2 Min rest
-Part two- 15min amrap
-Partner1- Wall sit while holding a medicine ball
-Partner2- 200m run- partner 1 must sit while holding a wall ball till partner gets back then switch.
-Cashout- bridge thruster circle- one person does 15 thrusters with a bar while everyone holds a plank in a circle everyone must go once around the circle. Weight(95/65) one bar in the circle in the center of the circle

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