Friday’s WOD – February 12, 2016

Partner WOD Friday

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

135/95 lb Ground to Overhead
Rest 2 minutes

Alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

135/95 lb Deadlifts
Rest 2 minutes

Alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:

Push-ups
Rest 2 minutes

Alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:

Wall Ball Shots
Rest 2 minutes

Alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

KBS
Rest 2 minutes

Alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:

Burpees

Score by number of overall reps completed.

I was up visiting family, and knew I wanted to get some days of CF in. I was a bit nervous and intimidated to try a new box, but decided to give it a try. After some research and some serious self-talk, I decided to give CrossFit Iron Refined a try. I showed up Monday morning, scared as can be, and boy am I happy I gave it a shot. The coaches & fellow CFers were amazing. I felt like I had been a “regular” at the box. Everyone was welcoming & friendly. Thank you so much CFIR for making the life of a fellow CFer from ND at ease!!

Stacy Brossart Peters

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