PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one partner working at a time
AMRAP 30 Minutes:
100 KB Swings, 53/35lbs
100 Burpee Box Jump-overs, 24/20"
100 Wallballs, 20/14lbs
SCALE/LITE
In teams of two, with only one partner working at a time
AMRAP 30 Minutes:
70 KB Swings, 44/26lbs
70 Burpee Box Jump-overs, 20/16"
70 Wallballs, 14/10lbs
OPEN GYM WOD
Warm-up
AMRAP 8 Minutes:
5 Box Jumps
10 Wallballs
15 Double-unders
Strength
Push Jerk 5x5 @70%
MetCon
RX
27-21-15-9 Reps For Time:
Deadlift, 225/155lbs
CTB Pull-ups
(complete 50 DU's after each round)
SCALED
27-21-15-9 Reps For Time:
Deadlift, 185/135lbs
Pull-ups
(complete 100 single-unders after each round)
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
5 Rounds:
5 DB Strict Press
-straight into-
10 DB Push Press
Rest 3min.
Accumulate 4min. of Lunge Holds per side
(12min. Cap.)