WOD: Friday the 25th July 2014

Thursday, July 24th, 2014 / CFMSD Workout of the Day


Move Strong are now an offical CrossFit Affiliate and to celebrate they are having a comp on the 16th of August. Check it out here for more info on how to enter. 


GPP and Comp

Partner WOD

AMRAP 12min

Partner 1 runs 200m while partner 2 AMRAPS ground to overhead with a 20/15kg plate

 

-rest 5min

 

AMRAP 12min

Partner 1 runs 200m while partner 2 AMRAPS push ups (hand release)

 

*Score is the total reps as a team of the GTO and the push ups


COMP Extra work

Before or after the partner WOD do the following

Power clean (t&g) + split jerk

5×3+1

*Start heavy and build up if possible. Warm up sets before these working sets please. Get after it. 


 

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