WOD – 4-16-16

*Gym is closed Monday April 18th.

 

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                         Nikita and Chris!

 

STRENGTH
RFESS x 10 / leg @ 20×1
Push-up + alt shoulder taps 8-10
Powell raises x 15 @ 2112
Ring rows x 12 @ 20×1
ENDURANCE WOD

Partner row 8 k
switch after non rowing partner completes:
400m run + 8 Side over arches / side

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CROSSFIT WARM-UP
400m run
10 pushups
10 knee ups

CROSSFIT WOD
4 ROUNDS
400M Run
10 Over the Bar Burpees
10 Toes to Bar

*BOTH partners have to do everything

Right into:
100 medal partner situps (14/10)