16-12-31

 

CrossFit WOD

With a partner For time:
200 Pull-ups
200 Alternating Front Rack Lunges 115/73lb
200 Bar facing Burpee

The reps can be split anyway you would like. However 10 reps must be completed at a time of each movement. Example, partner 1 does 6 pull-ups partner 2 must do 4 before they can move on.

Accessory:
3-5x of 1 Minute Wall Sit + 1 Minute Plank or Max Effort Hollow hold.


BodyFit

2x
Repeat for 3 Minutes
20 Wall Balls
20 Bicycle Crunches
Rest 2 Minutes
Repeat for 3 Minutes
20 Lunges
20 Banded Pull-apart
Rest 2 Minutes
Repeat for 3 Minutes
20 Battle ropes
20 Burpees
Rest 2 Minutes