WOD 10.24.15

CrossFit Bridgemill – CrossFit

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Warm-up

Metcon

Partner Shoulder Strength (Time)

The Runs are all done together, split the other work as needed –

400M Run

30 Shoulder to Overhead (95/65)

20 Push-ups

400M Run

40 Shoulder to Overhead

30 Push-ups

400 M Run

50 Shoulder to Overhead

40 Push-ups

400M Run

50 KB Swings 1.5/1.0 pood

40 Ring Rows

400M Run

40 KB Swings

30 Ring Rows

400M Run

30 KB Swings

20 Ring Rows