Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Gymnastics (No Measure)
Sharing Rings/Bar/Rope w/partner
3 Sets
12 V-Ups or GHD Sit Ups
8 Hollow Rocks
6-8 Toes To Bar
6-8 Ring Dips
[Rest 1:00]
3 Sets
0:20-30 Chin Up Hold or 2 Rope Climbs
5 KB/DB Deadlifts w/3 Second Eccentric
100′ Farmers Carry
[Rest 1:00]
WOD (Time)
Teams of 2
Partner A Completes 3 Rounds for Time
Then Partner B Completes 3 Rounds for Time
9/12 Cal Row
9 DB Thrusters
Partner A Completes 3 Rounds for Time
Then Partner B Completes 3 Rounds for Time
9/12 Cal Row
9/9 DB Hang Snatch
Partner A Completes 3 Rounds for Time
Then Partner B Completes 3 Rounds for Time
9/12 Cal Row
6 Devil Press
DB weight should be Unbroken but not light due to Rest
RX+ = 35/50