CrossFit Salem South – Partner WOD

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1: Metcon (Time)

INDIVIDUAL VERSION/NO EQUIPMENT

400-300-200-300-400

3 Rounds

10 Inchworms with a push-up

20 mountain climbers

20 Flutterkicks

75 Clock Lunges

3 Rounds

10 Supermans

10 single leg deadlifts

10 crab tricep dips

200-300-400-300-200

https://youtu.be/VVgTNlPupUU

https://youtu.be/VoHnFoltddg

https://youtu.be/z6PJMT2y8GQ

https://youtu.be/Qrr_65cWZiE

https://youtu.be/Ue4PztH8aK0

PARTNER VERSION WITH EQUIPMENT

400-300-200-300-400

6 rounds

10 box jumps

20 sit-ups with med ball

10 pistols

2 rounds

400m run (I go, you go)

30 thrusters 45/35#

2 rounds

400m run (I go, you go)

15 OH squats 95/65

2 rounds for time

200M run (I go, you go)

10 ground to overhead 135/95

6 rounds

10 wall balls

10 pull ups

10 HSPU

200-300-400-300-200