Battle of the Sexes 2016 WOD 2

 In Crossfit

CrossFit Cirencester – Competition

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Extra Notes

You will have 2 minutes to set up your station and warm up, before the WOD starts for each heat

Battle of the Sexes 2016 WOD 2 Pairs (Time)

RX –

In pairs for time:

8 minute time cap

1000/800m Row

50x Air Squats

50x Hang Cleans 60/45

50x Air Squats

1 incomplete rep = 1 second penalty

SCALED –

In pairs for time:

8 minute time cap

800/600m Row

50x Air Squats

50x Hang Cleans 40/25kg

50x Air Squats

1 incomplete rep = 1 second penalty

*Must share the row and then in a chipper style reps can be partitioned any how before moving to next wod

*High five to switch

All to normal CrossFit Standards

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