Partner WOD

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Warm-Up 10

10 Pass Throughs
10 Dislocates

 Demonstrate ring pushups
(as a modification for regular
push-ups), KB goblet squat,
lunge and Ring Row

Metcon (AMRAP - Rounds and Reps)

Teams Of 2 – 20 Minute AMRAP:
20 Kettlebell Swings 53/35
20 Goblet Squats 53/35
20 Box Jumps 24/20

Performed as “you go, they go.” Partner A performs 20 Swings, then Partner B performs 20 Kettlebell Swings, and continue back and forth through each movement for 30 minutes.

Out of Town WOD

FOR TIME: RUN 1 MILE 100 PUSH-UPS 200 SQUATS RUN 1 MILE

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD