Team WOD Sunday 2/22

CrossFit Credence – CrossFit

General Warm up (No Measure)

2 Rounds not for time of:

500m Run or Row

15 GHDSU

15 Hip Extensions

10 Strict Pull ups

10 Push ups or Strict Ring Dips

10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs

10 PVC OHS or Wall Facing Squats

10 Band Pull Aparts

Power Clean

Metcon (AMRAP – Rounds and Reps)

In teams of 2, one athlete works on cleans at a time, both jump rope

AMRAP 12

2 Power Cleans (65/95) (95/135)

25 Double Unders each (or 50 singles)

4 Power Cleans (65/95) (95/135))

25 Double Unders each

6 Power Cleans (65/95) (95/135)

25 Double Unders each

*Continue to increase Power Cleans by 2 reps each round

Double Unders remain at 25 each per round

Cash Out

Shoulder Mobility

VOD “Verse of the day”

There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.

1 John 4:18 NIV