Cary Crossfit WOD 12.5.17

By Posted in - Cary CrossFit WODs on December 4th, 2017 0 Comments

Power Clean 4×2, 2×1

BB Bulgarian Split Squat 2x8e, 2x6e
DB Strict Press 2×10, 2×8
Wtd. Hollow Hold 3×30″ (light wt. overhead – if you can’t extend w/o arching, work on that first)

“Tailpipe” Partner WOD
3 Rounds for Time
Partner A: 250m Row
Partner B: KB Front rack hold (2x 24/16kg) (instruct proper rack hold – KB does NOT sit on top of shoulder – knuckles together, elbows up and pointed forward. KB Sits on Bicep)
*partner B holds KB the whole time partner A is rowing. Can’t start rowing until KB’s are in position.
*no KB’s on turf!

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