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WOD

08-02-19

By August 2, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Khal & Khaleesi (Time)

Partner WOD: Partition Reps As You Choose

6 Rounds:

RX+

24 DB Snatches 50/35

24 SA SL OVH DB Back Lunge 50/35

24 CTBPU

24 Partner Burpees

RX

24 DB Snatches 35/20

24 SA SL OVH DB Step Back Lunge 35/20

24 PullUps

24 Partner Burpees

*partners will do 6 Step Back lunges on the right and 6 on the left, beginning with either arm. Athletes can do less than 6 per arm, but no more than 6 per arm per turn.

Scale: PU to SBPU or Ring Row, DB load or BW Step Nack Lunge, DB load for PS, Reg Burpee. Scale Reps to 20 of each movement.

Cool Down

1. 5 min bike

2. 3 POS Shoulder/Lat Floss: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Hamstring Smash w/ball: 5 min per side