wod

2.14.15 Lone Tree CrossFit Gym Workout WOD

By 02/13/2015 No Comments

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Valentines Day

Warm-Up

In 10 Minutes or Less

As a ‘couple’:

Run 2000m (Partner 1 runs 500m, Partner 2 AMRAP of Box Jumps (30/24)

 

Buy In:  50 Goblet Lunges

WOD 1

14 Minute AMRAP* of:

14 Hand Release** Deadlifts (185/135)

14 Box Overs (24/20)

*Partner 1 Works while Partner 2 holds KB from buy in in bottom squat position

**Hand Release Deadlift is ‘released’ from the ground, not from hips

 

WOD 2

14 Minutes fir Ascending Ladder of:

2 Wall Balls* (20/14)

2 Hand Release Burpees*

4,4…6,6…8,8…

*Wall Balls are done individually (i.e. each P1 does 2 wall balls, both partners do 2 burpees, P2 does 2 wall balls, both partners do 2 burpees)

steven s

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