Salt Lake City CrossFit – WOD
group warm-up starts 5 mins after the hour!
2 people at at time pushing for :30.
At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push.
In the meantime, if you aren’t pushing the snail, complete 10 jumping jacks + 10 sprawls until it’s your turn.
Each pair must push 4X
4X, Alternate and rest 1:00 between A1 and A2, 2:00 between sets
A1: 3 strict pull-ups into max effort kipping (Scale as needed, record number of kipping pull-ups)
A2: Dumbbell push press (:30 max effort dumbbell push press )
1000m row switch at 500m, partner not working holds plank (hands and feet)
80 pull-ups partner non working static hang
60 power snatch partner not working holds barbell at waist (choose weight)
400m run with heavy object (switch as needed)
20 shoulder to overhead partner not working holds barbell overhead
Your reps only count if non working partner is planking, hanging, or holding
With a partner:
1000m row switch at 500m
60 power cleans
400m run with heavy object
20 shoulder to overhead
:90 samson stretch each leg
:90 cobra strech