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“Painful Plate” (Partner WOD)


“Painful Plate” (Partner WOD)


CrossFit Templum – CrossFit

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Hip and Ankle Mobility (No Measure)

3 rounds:

15 sec holds

Samson Stretch (each side)

Down dog

Hurdler Stretch (each side)

Bottom out Air Squat

10 Air Squats

Back Squat (3×15 @55% 1RM)

“Painful Plate” (Partner WOD) (Time)

20min AMRAP

10 Plate Thrusters 45/25

10 Plate Burpees 45/25

10 Alternating OH Lunges 45/25

*While one partner is working the other is running 200 meters with their plate*

*when partner returns from the run they start where their partner left off in the AMRAP*

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