Strength Accessory:
Plank Row 10 8 6 4 2
KB Clean 4 x 5 each side
Dips weighted 10 8 6 4 2
Hip Bridges 3 x 10
WOD: Teams of 2 (each team member will complete the following reps)
2 Rounds (25 min cap)
20 x MB Clean and Toss over yoke. (30/20)
7 x Sled Pull one
way
400m Run stay with
your partner
30 x Plank walk up
and down a bench with your hands (each side)
300m Sandbag Carry
(each person will carry a bag)
25 x GHD Sit Ups
4 x Burpee Broad
Jump down and back
30 x Lat. Shuffle
from cone to cone
CrossFit Open WOD #13.1 - 5pm tonight!!!! Come and support!!!!!
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