September 03, 2016
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Compass CrossFit – GPP WOD
What to Expect: Partner Fun!
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)
5 rounds for time of:
2 Tire flips
15 Synchro partner squats, 95/65-lb.
~Then~
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
*This as a partner version of the main-site WOD 160830 with a total time between the 2 of you using the “I go, you go” method. More details on site.
