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W.O.D.

PARTNER WOD

SHIELD Crossfit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

7min AMRAP

12 KBS 53/36

11 Push Press 95/65

10 Double Unders (3:1 single)

Partner A: Works, switch after one round

Partner B: Holds plank, if plank is broken 5 Burpees are owed.

3 minute Rest

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

9 Partner Deadlifts (315/225)

8 Partner Push Ups

7 Partner Wall Balls

* both partners working at the same time

3 Minute Rest

Metcon (Distance)

7 min AMRAP

300m Run

200m Med Ball Run

100m Farmers Carry

*Switch partner every run