09 07 13

This weekend there will be a local competition and we have a few people competing:  Come out and show your support!

Saturday: Carly will be competing in the individual female Rx division.

Sunday: Four-person team of Murph, Erik, Ian, and Ashley.

Address is 201 Kittyhawk Rd, Suite 109, Morrisville, NC 27560

WOD 09 07 13

A. 20 minutes to establish a 3RM FS.

B. FS (2×2) @ FS 3RM

C. In teams of 2: AMRAP 16 min

12 Shoulder to Overhead (95/65)*

12 Box Jumps (20″)*

12 Situps*

12 Over the partner burpees

*During these movements, only 1 person works at a time.  The other partner must hold a dolphin plank for that rep to count.  Partners may split up the movements, but may not split up each set within the movement (if partner A begins the STO, they must perform all 12 reps.  The next point at which the partners may ‘switch’ is the box jumps.  Communicate with your partner!

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