WOD 19MAR15

Warm Up: 2Rds of: 10-Burpee Broad Jumps, 10-OHS, 10-V Roll Ups, 10-HR Push Ups

Skill: Handstand Push Ups, try and string as many together as you can if you can do them. If not, try handstand holds. 10min +/-

Partner WOD! for time:

“Cash In”

50 – Lunge walks in unison, outside or inside, only a near knee touch is required, don’t make impact on the pavement.

“Then” 2 Rounds of:

25 – Partner Deadlifts. Partners should be close in height. Suggested weight is 225/155 lbs Pick a weight that you can move easy.

25 – Weighted Wall Ball Sit Ups 20/14 lbs

25 – Wall Ball Shots to your partner 20/14 lbs 10’/9′

“Cash Out”

200m Sprint around the building

 

Practice all these movements with your partner a few times before the clock starts. 1=1

Deadlift – (Stand side by side, inboard partner hands will cross gripping the bar)

Sit Ups – (sit opposite each other, toss the ball back and forth touching the ball over your head on the floor each rep)

Wall Ball Shots (Stand side by side and shoot the ball at the wall so that your partner can catch it off the bounce)

 

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