WOD750 - Saturday, November 26th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of 5
3 Rounds For Time:
30 Calorie Row
30 Burpees to 6" target
30 Abmat Sit-ups
30 Wallball, 20/14lbs

SCALED/LITE
coaches will help scale movements further as needed

Teams get one rower and one medicine ball. Teams establish an order and line up behind their rower, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Cool Down
Half Front Split, 2min./side

OPEN GYM WOD

Warm-up
Banded Super Front Rack, 2min./side
-then-
3 Rounds:
15 Overhead Lunges
10 Strict Pull-ups

Strength
Push Jerk 5x5 @60%

MetCon
RX
AMRAP 10 Minutes:
10 Push Jerk, 135/95lbs
20ft Handstand Walk
10 KB Swings, 70/53lbs
20ft Handstand Walk

SCALED
AMRAP 10 Minutes:
10 Push Jerk, 115/75lbs
2 Wall Walks
10 KB Swings, 53/35lbs
2 Wall Walks

Cool Down
Half Front Split, 2min./side

Competition Side Work
Accumulate 7min. of a Wall Sit
(12min. cap)