OMNIS CROSSFIT DAILY WOD, 9/10/2016

Omnis CrossFit – CrossFit

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Metcon (Time)

Aaron and Kate’s Baby on the Way WOD

(Partner WOD)

On the way to Hospital: Partner Row for Distance in 5 minutes: Switch partners every 20 strokes: Every m = 1 second taken off of final time.

Rest 3 minutes – then:

Don’t Drop the Baby:

100 Wall Balls (20/14)

*Wall Ball Carry (14)

100 Russian KB Swings (55/35)

*Farmers Carry (35)

100 Air Squats

*Plate Carry (25 lb plate)

*Partner 1 starts Movement while Partner 2 walks/runs 200m with appropriate item. Once Partner 2 returns, Partner 1 walks/runs 200m with appropriate item while partner 1 continues movement. Switch until reps completed.

**Partners cannot drop the item carried on the 200m run. If placed on the ground, both partners must do 5 burpees before continuing.

*Scoring: Time to complete second half of WOD (-) second from row.
After the WOD, we will have a baby shower to celebrate the upcoming birth of Coach Aaron and Kate’s baby girl!!

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