October 10, 2015
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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
Shoulder Circles
10x Palm Roll
Metcon (Time)
30 rounds for time (with 2-4 partners) of:
10 Wall-balls, 20/14-lb.
6 Handstand push-ups
2 Power snatches, 185/125-lb.
*One team member will work at a time. The team member will work for 1 minute. At the minute, the team rotates and continues where the previous member left off until all 30 rounds are completed. Once the order is established it can’t be changed (i.e. if someone is unable to complete any movement the team will not progress until their minute is up).
*Score is the total time it takes to complete the workout.
