Wednesday the 9th

team

I.

(a) GHR 3 x 9

(b) 3 x 7 narrow push-ups

(b) 3 x 4 scorpions (5 s hold)

II.

5 x 5 Bench Press @ 85% of last 5RM

III.

TEAM WOD: AMRAP (25)

-one person works, other holds 15/20kg bb-

25 Box Jumps (24/20″)

200m Farmer’s Carry (pair- 70/53#, together)

25 Plyo Push-up (45/25#)

300 DUs

25 Ground 2 OH (115/85#)

200m Back pedal (100m each back, together)

25 Stand-ups (25/15#)

300m Med-ball run (20/14#, together)

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Filed under amrap, crossfit, fitness, Power Lifting, strength & conditioning, Team WOD, WOD

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