07.15.2014 – CrossFit Silverback

14
Jul

07.15.2014

 

Warm-up

Golfers Dozen

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

Buy In

Buddy Ball

50 x Wall Ball
With a partner alternate between throw and catch on the wall ball. ex. Ath 1 throws hits the wall ball target ath 2 steps in and catches the ball then squats and throws, the two alternate until 50. Attempt to be in continuous movement (16lb, 10lb).

Strength

Push Press (3 x Max 15 breath rest @ 85% of 1RM)

WOD

For Time

Bubbles
Row 1000
25 x Deadlift (225, 155)
50 x Wall Ball
Row 1000

Cash Out

100 Double Under (Time)

Complete 100 Double Unders

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