WOD708 - Saturday, October 8th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, for as many reps as possible
3 Rounds:
60sec. KB Swings, 53/35lbs
60sec. Rest
60sec. Push-ups
60sec. Rest
60sec. Box Jump-overs, 24/20"
60sec. Rest
60sec. Burpees to 6" target
60sec. Rest
60sec. Sit-ups
60sec. Rest

SCALED/LITE
44/26lb KB swings or less
assisted push-ups
20/16" box jump-overs or less
standard burpees

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
3 Rounds
15 Calorie Row
15 Overhead Squats
15 HR Push-ups

Strength
A. SPEED Back Squats 8×3 @60%
B. Snatch 10×1 @80-90%

MetCon
RX
5 Rounds For Time:
25 Burpees to 6" target
60 Double-unders
90sec. Rest

SCALED
standard burpees
120 Single-unders

Cool Down
Half Front Split, 3min./side

Competition Side Work
Every 3 Minutes for 5 Rounds:
80m Sled Sprint – Light Weight