Wod Feb 9th

Strength: 3×5 weighted pull-up strict

WOD

Team WOD
40 Medball Cleans 20/14, partner holds plate 25/10 overhead
40 Medball O.H. Squats 20/14, partner holds plate 25/10 O.H. in the bottom of a lunge
40 Sit Ups, partner holds plate 25/10 on shins 6″ of ground while laying on back in a leg raise
40 Wall Balls 20/14, partner holds plate 25/10 in the bottom of the front squat
40 Burpees, partner holds the push-up position(plank) plate 25/10 on back

Note: This is a 2 partner WOD. While you do the medball cleans, your partner holds the plate overhead until you are done. That partner must complete all reps before switching (no partitioning.) Switch, Then your partner will perform medball cleans while you hold the plate over your head. When both have finished this exercise, you move on to the next one. If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue. First team to complete the WOD wins.

wod by urban warfare crossfit

ON-RAMP