Workout 11.14.13

Nickname: Partner WOD Thursday!

Main – CrossFit

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8 Mins of Hip Mobility:
Deep Squat Holds- 2:00 hold, rest/air squat, 2:00 hold
Psoas Smash with Baseball- 2:00 each side
(lay on the floor facedown with a baseball placed above one hip, close to the belly button and let it sink into the muscle)

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD- Teams of 2
30 Min AMRoundsAP:

400m run or 500m row
5 pullups
10 Thrusters, 95/65
15 KB Swings

1 partner accumulates AMRAP of each movement while Partner 2 runs or rows. When runner/rower is done, switch partners. Score is total Rounds and Reps accumulated by both partners.

*If there are 3 people on a team, alternate rounds between 2 team members while the other runs/rows.

Cashout

Weighted Plank Holds

Hold plank position for time with 45/25# plate on your back.

Feature Video

Cloud 9 Teen Camp