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Partner WOD 8/12


Partner WOD 8/12

Great Woods CrossFit – CrossFit


Kettlebell Lat Stretch

Dragon Pose x 90 secs/side

5 Scap Pull-Ups + 20 secs Hang


2 Rounds of:

250 Meter Row

5 Strict Pull-Ups

5 Kip Swings

5 DB Deadlifts

5 DB Hang Cleans

5 DB Push Press

Rest 60 secs


Metcon (Time)

In teams of two, complete seven rounds each for time of:

7 Pull-Ups

7 Box Jumps, 24″/20″

7 Dumbbell Ground to Overhead, 50/35 lbs

Only one partner working at a time.

One partner will work through a full round before the next begins.

Repeat until each athlete has completed seven rounds.

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