floating

Wednesday WOD

WEDNESDAY CROSSFIT 07/15/15

A. FRONT SQUAT 6 X 2

B. With a partner, one person working for 60 seconds while the other person rests, complete 3 sets each in the following fashion:

Partner A- :60 Assault Bike Calories
Partner B- :60 Assault Bike Calories
Partner A- :60 Push Press 95/65
Partner B- :60 Push Press 95/65
Partner A- :60 Power Clean 95/65
Partner B- :60 Power Clean 95/65
Partner A- :60 ab mat sit-ups
Partner B- :60 ab mat sit-ups

WEDNESDAY ENDURANCE 07/15/15

4 rounds

Using 2 kettlebells or dumbbells

10 cleans
10 m front rack carry
10 S2OH
10 m front rack carry
10 front rack lunges
10 m front rack carry
10 front squats
rest 3 minutes

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