45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Saturday Team WOD

September 15, 2017

Here are the WODs for tomorrow 😁

–WOD 1–

9-Minute AMRAP

3 Minutes
– Box Jumps 24/20 (20/20)
– Partner Holds Front Rack 95/65 (75/55)

3 Minutes
– Pull-ups (Intermediate) / Ring rows (Novice/Masters)
– Partner Holds Tricep-extension On Box

3 Minutes
– Shoulder-to-overhead (same weight as above)
– Partner Holds Bar Hang

–WOD 2–

With a 10-Minute Running Clock

PART 1

– 60 Row-Over Burpees
– While Your Partner Does Single Unders (SU)
*Partners must switch if the rope jumper stops or misses.

PART 2

– Calorie Row
– While Your Partner Does Wall Balls
*Partners must switch if the ball hits the ground.

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