16-10-30

 

CrossFit WOD
PARTNER AMRAP 30
25 Shoulder to overhead 135/83lb
50 Deadlift 185/113lb
75 Lateral Burpees
100 Calorie Row

One partner works while one rests. In most case you will have one bar per team and you will need to load and unload as needed for the s2oh and DL.

Accessory
3x
5 R arm Turkish get-up
5 L arm Turkish get-up
10 Banded Face Pull

Mobility
Pigeon
Banded Trailing Leg
Banded Sashay


BodyFit

3-5x
5 Left Single Leg RDL
5 Right Single Leg RDL

3x
Min 1: Dumbbell Push-Press
Min 2: Alternating Dumbbell Snatch
Min 3: Burpees
Min 4: Russian Kettlebell Swing
Min 5 Walking Lunges
Min 6 Rest