PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX/SCALED/LITE
In teams of two, alternate rounds
AMRAP 30 Minutes:
5 HR Push-Ups
10 Goblet Squats
15 KB Swings
200m Run
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
Tabata Air Squats
-then-
500m Row
Strength
A. SPEED Back Squat 8x3 @67.5%
B. Clean & Jerk 10×1 @80-97.5%
(full squat clean and split jerk)
MetCon
RX/SCALED
3 Rounds For Time:
15-12-9-6
Calorie Row
Assault Bike Calories
(rest 3min. between rnds)
Cool Down
Half Front Split, 3min./side
Competition Side Work
9 Rounds:
20m Unbroken Sled March, HAF
Rest 3 Minutes