Compass CrossFit – GPP WOD
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
10x Palm Roll
Partner WOD for time of:
400 meter banded partner run
50 Burpee box jump overs
60 Dumbbell snatches, 50/35-lb.
80 Push press, 115/75-lb.
100 Ring dips
*Only one partner works at a time (except banded run).
*Partners must share all equipment including one dumbell and one barbell.