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Crossfit Coquitlam WOD – Nov 16th – 2013

Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog
Break the run up into high steps and heal kicks and short sprints

Junkyard Dog Warmup (No Measure)

With a partner:
Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.
2 Rounds all together.

Hip mobility work in the warmup time remaining.

Metcon (No Measure)

EMOM – 15mins

Teams of 2

6 Hang Power Snatch
6 Perfect Push Ups

Metcon (Time)

Teams of 2:
500m Row (250 each)
250 Double unders
100 KBS (53, 36#)
75HR Push ups
50 Pull ups
One athlete works while the other rests.

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