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PARTNER WOD

CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Socially Distanced” (Partner WOD) – By Todd B

22min AMRAP of:

200 m. sled drag 1/3 body weight while partner does farmer carry (6ft social distanced) – 6 burpees each time KBs are put down 53/35

20 DUs while partner hangs from the rig – 6 burpees each time partner drops from rig

6 Synchronized Wall balls (partners 6 ft distanced) 20/14

12 Weighted synchronized sit-ups with med-ball – partners touch med-balls at top of sit-up 20/14

*Partners switch positions each round*

HERO WOD

CROSSFIT TRENCHES – CrossFit

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Woehlke (3 Rounds for time)

3 Rounds Each for time:

4 Jerks, 185#

5 Front Squats, 185#

6 Power Cleans, 185#

40 Pull-ups

50 Push-ups

60 Sit-ups

Rest 3 minutes between rounds.
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
Women’s Rx:

125#

Dedicated to Brian Woehlke, 29, of Detroit, Michigan, who died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.