GS 24 Memorial WOD

Jul 27, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 GHD Hip Extensions (5 second Hold @ top)

20 Banded Ext Rot Low (per side)

5 PVC Passes

10 Slow Scap Pull-ups

400m Run

10 Pace Perfect Lunge w/ Rotation

3 Rounds:

10 Strict Pullups

10 Bumper Plate Squats

Metcon

JD “GS 24 Memorial Workout” (Time)

4 Rounds:

In teams of 2:

(Partner A) 800-meter Run

(Partner B) 50 Wall Ball Shots, 20#/14#

After both complete the work load each partner must complete:

50 Alternating burpees (I go-you go)

50 pull-ups (partition in any way)

Switch run and wall ball shots each round.