WOD720 - Saturday, October 22nd

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX/SCALED/LITE
In teams of three, with only one teammate per station
AMRAP 30 Minutes:
-Station 1-
10 Box Jumps, 24/20"
5 Pull-ups
-Station 2-
10 Burpees to 6" target
5 DB Snatches, 55/35lbs
-Station 3-
300m Run with Med Ball, 20/14lbs
(scale movements further as needed)

Teammates can only rotate after the running partner returns.
Record total rounds and reps per station.

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
Sprint 20 Calories on Assault Bike
-then-
4 Rounds
10 DB Snatches
10 Sit-ups
10 Air Squats

Strength
A. SPEED Back Squat 8×3 @65%
B. Squat Snatch 10×1 @80-95%

MetCon
RX
Alternating EMOM for 21 Minutes:
250/200m Row
250/200m Ski
.5/.4k Bike
(take a minute off if you fail a round)

SCALED
Alternating EMOM for 21 Minutes:
200/150m Row
200/150m Ski
.4/.3k Bike
(take a minute off if you fail a round)

Cool Down
Half Front Split, 3min./side

Competition Side Work
Every 3 Minutes for 7 Rounds:
40m Prowler Push, moderate weight