Wod 11/09/23

WOD

RX/SC with a partner

For time:

1 mile run (4 laps) together

22 shoulder presses (RX 115/85; SC 95/65 lb) I GO YOU GO (11 each person)

22 overhead squats I GO YOU GO (11 each person)

22 sumo deadlift high pulls I GO YOU GO (11 each person)

22 push presses I GO YOU GO (11 each person)

22 front squats I GO YOU GO (11 each person)

22 squat cleans I GO YOU GO (11 each person)

22 push jerks I GO YOU GO (11 each person)

22 back squats I GO YOU GO (11 each person)

22 deadlifts I GO YOU GO (11 each person)

1 mile run (4 laps) together

SCORE: TOTAL TIME

BEGINNER INDIVIDUAL VERSION

For time:

800m run (2 laps)

11 shoulder presses (45/35 lb EMPTY BARBELL)

11 overhead squats

11 sumo deadlift high pulls

11 push presses

11 front squats

11 squat cleans

11 push jerks

11 back squats

11 deadlifts

800m run (2 laps)

SE FOR EM DUPLA DOBRA PARA 22 REPS CADA E CORREM JUNTOS/MESMO FORMATO I GO YOU GO (11 REPS CADA)