PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate movements
10 Rounds For Time:
10 Pull-ups
10 Burpee Box Jump-overs, 24/20"
400m Run
SCALED
In teams of two, alternate movements
10 Rounds For Time:
10 Pull-ups w/ band
10 Burpee Box Jump-overs, 20/16"
300m Run
LITE
In teams of two, alternate movements
8 Rounds For Time:
7 Ring Rows
7 Burpee Box Jumps
300m Run
OPEN GYM WOD
Warm-up
4 Rounds
10 Calorie Row
10 HR Push-ups
Strength
Push Jerk 5x3 @85%
MetCon
RX
For Time:
1k Row
30 Squat Cleans, 185/125lbs
1k Row
(RX+ 205/135lb squat clean)
SCALED
For Time:
1.5k Bike
30 Squat Cleans, 155/105lbs
1.5k Bike
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
DB Bench Press 4×12, AHAP
4 Rounds For Time:
30 Single Arm KB Snatches, 53/35lbs
5 Rope Climbs
Rest 2min.
(RX+ 70/53lb KB snatch)