WOD – Wednesday, November 14, 2018

CrossFit PTC – WOD

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Gymnastics

Complete 3 rounds of:

40s Battle Ropes

40s Plank Hold

40s Mountain Climbers

40s V-ups or double crunches (lemon squeezers)

Metcon

Metcon (Time)

Partner WOD, complete for time:

Row 5000/4000 (Switch every 250)

*Coed row 4500

Partner 1 will row while Partner 2 will stand holding two KB’s (or DBs) in the front rack position (must be touching). Rowing must stop when KB is not in a front rack.

KB weight = (35/18); DB = (35/20)

Rx+= (44/26); DB = (45/25)

Rx55+ & Scale = KB (26/13); DB = (25/15) or hold a single KB or DB in a goblet squat position

https://www.youtube.com/watch?v=BZxizimYzCA