“11/23/13”

BOX – CrossFit

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“I got you bro” (5 Rounds for reps)

Partner WOD

each couplet is preformed in a 4:00 AMRAP with a 1 min rest in between

each pair is a static hold with an exercise preformed for reps

wall sit plate hold (25/15)
air squats

back plank hold
abmat sit ups

static pull up hold
pull ups

FLR hold
push ups

1 arm KB static hold
KB swings

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