Metcon:
Partner WOD
Part 1:
6 alternating rounds for time of:
10 Shoulder-2-Overhead (95/63)
10 Toes-2-Bar
(4:00 cap)
…rest until 6:00, then for total score…
2-minute AMRAP of:
3 Power Cleans (95/63)
3 Box Overs (24/20″)
6 Grasshoppers
rest 1:00 and adjust weight
2-minute AMRAP of:
2 Power Cleans (135/93)
2 Box Overs
4 Grasshoppers
rest 1:00 and adjust weight
2-minute AMRAP of:
1 Power Cleans (185/123)
1 Box Overs
2 Grasshoppers
…rest until 18:00, then perform for time:
40 Kettlebell Swings (53/35)
80 Wall-Ball Shots (20/14) @ (10/9′)
40 Kettlebell Swings
20 Synchronized Burpees
Flexibility/Mobility:
Saddle Sit
Reclined Spinal Twist
Twisted Cross
Quad Smash
Post times, score, and experiences to comments
Team CFD (can’t follow directions)
AKA Norka and Christa
Part 1: 80 (4 rounds)
Part 2: 62 (2 cleans in 6th round)
Part 3: 52 (2 box overs in 7th round)
Part 4: 25 (1 clean in 7th round)
Since we cannot follow directions we did 113# on part 4
Time: 27:38
Haha!!! Following directions is hard.
“Sape”
Part 1: 3:50 (Sarah 53, Ape Rx)
Part 2: 60 reps (Sarah 53, Ape Rx)
Part 3: 57 reps (Sarah 73, Ape Rx)
Part 4: 34 reps (Sarah 93, Ape Rx)
Part 5: 8:07 Rx
Fun WOD!
Strong work Coach!