Friday, 30 October 2015

MP CrossFit Tulsa 103015



Partner WOD

Partner  “Diane”

21-15-9 rep rounds of:

Partner Deadlifts (445/380/315)*

Handstand Push-ups


For Time

*(males/co-ed/females) Both partners on the bar at the same time and same side of bar. For co-ed, load 200 on the male’s side and 135 on female’s side. For same gender pairs, load the bar evenly.


…rest 3:00


Perform 4 rounds of:

(Alternating exercises)

Run 200m

15 GHD Sit-ups

10 Pull-ups


For Time



Quad Smash – 1:30/side

Posterior Chain Floss – 1:30/side

Super Front Rack – 1:30/side



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