I Am CrossFit W.O.D….January 17, 2013

STRENGTH
EMOM 10Min
5x Weighted Pullups.

“Atlas”

Partner WOD
5 Rounds For Time

Partner 1
3 Front Squats Rx: 135/95 RTG: 185/115
4 Shoulder to Overhead
5 Back Squat

Partner 2
3 burpees
3 burpees
3 burpees

Partner 1 performs 3 front squats, holds bar in front rack on last rep while partner 2 performs 3 burpees.
Partner 1 performs 4 shoulder to overhead, holds bar locked out overhead on last rep while partner 2 performs 3 burpees.
Partner 1 performs 5 back squats, holds bar at (RTG: bottom of squat) on last rep while partner 2 performs 3 burpees.

If partner 1 should drop the bar at any time, partner 2 must wait until the bar is back in the held position before they complete their burpees.

Then they switch.  Once partner 2 is done with the bar, that completes 1 round.


4 Comments

  1. Finished in 10:18 with 55lb. Great partner!!!

  2. loved this wod. 12:00 rx

  3. Great wod!! 75lbs with my partner Lucia. Great job today!! :)

  4. Random Hero

    11:45 115lbs takes to a good partner

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