"Keep Calm...and Hold On"

EQUIP: Partner, Bar (95/65)(Rx+: 115/85), Wall Ball (20/14), KB (70/53)(mod: 53/35), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*10 WB Goblet Squat

*8 Burpee

*6 Pull-Up

*4 Burpee Pull-Up

*2 Bear Complex

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-“WOD a” programmed by CrossFit NorthWall-

TEAM WOD (2 person teams)(55 Min. AMRAP) -

a) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hang from Pull-Up Bar.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x Wall Ball (20/14)

*2 x Bar Muscle-Up (sub1: BA or Jumping, sub2: 2 x 3 Ring Row + 3 Ring Dip)

*6 x Squat Clean (95/65)(Rx+: 115/85)

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b) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Elbow Plank.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x alt. 1-Leg Decline MB Push-Up (20/14)

*2 x Bear Complex (95/65)(Rx+: 115/85)

*6 x Handstand Push-Up

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c) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Top of Deadlift (hips fully extended, shoulders slightly behind bar).  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x OHS (95/65)

*2 x Body Blaster (Burpee Pull-Up + K2E)(Rx+: Burpee + C2B Pull-Up + T2B)

*6 x Hang Power Snatch (95/65)(Rx+: 115/85)