WOD744 - Saturday, November 19th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 Burpees to 6" target
200 Hang Power Snatch, 75/55lbs
300 Air Squats
600m Run (together)
300 Air Squats
200 Hang Power Snatch, 75/55lbs
100 Burpees to 6" target

SCALED/LITE
In teams of two, with only one person working at a time
For Time:
50 Burpees
100 Hang Power Snatch w/ Empty Bar
150 Air Squats
400m Run (together)
150 Air Squats
100 Hang Power Snatch w/ Empty Bar
50 Burpees

Cool Down
Half Front Split, 2min./side

OPEN GYM WOD

Warm-up
Banded Overhead Distraction, 2min./side
-then-
3 Rounds:
50ft Handstand Walk
16 DB Snatch (Light)

Strength
AMRAP 90 Seconds:
Max Power Snatch @80%

MetCon
RX
For Time:
30 Handstand Push-ups
30 Power Snatch, 95/65lbs
60 Toes to Bar
30 Overhead Squats, 95/65lbs
30 Handstand Push-ups

SCALED
For Time:
30 DB Push Press
30 Power Snatch, 75/55lbs
60 Knees to Elbows
30 Overhead Squats, 75/55lbs
30 DB Push Press

Cool Down
Half Front Split, 2min./side

Competition Side Work
AMRAP 7 Minutes:
3k Assault Bike
Max Bar Muscle-ups in remaining time