10/1/14 “Partner WOD” (Great job today on the Surprise Murph!!)

Hard work going on at CrossFit Sonora!!

Hard work going on at CrossFit Sonora!!

Couples who CrossFit together stay together!!

Couples who CrossFit together stay together!!

SWOD: (10 Minutes)

Find your 1 Rep Max Back Squat

WOD:

20 Minute AMRAP

50 Deadlifts while Partner Holds top of Deadlift postition (225/155)

50 Handstand Push-ups while partner holds handstand

**When clock begins, partner A will begin the deadlifts while partner B holds the deadlift bar. Partner A can only work if Partner B is holding their deadlift bar. Partners can switch tasks at anytime. Once 50 deadlifts are completed, the pair will move to the handstand push ups/handstand hold. Partner A will begin the handstand push-ups while partner B performs a handstand hold. Partner A can only work if Partner B is doing the handstand hold. Partners can switch tasks at anytime. When 50 deadlifts and 50 handstand push-ups are complete, that is considered one round.

Good article on how CrossFit is beneficial…

http://www.shape.com/blogs/working-it-out/new-research-proves-just-how-effective-crossfit

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