with a partner

230 wall balls (20/14)

– 12 min. cap

– rest until 20 min.

10 min. AMRAP

    • 50 knees-to-elbows
    • 400m run

5 min. AMRAP

    • reverse plank

– partners alternate every 5 reps of wall balls and knees-to-elbows but run and plank at the same time

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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