Partner WOD
For Time:
200 Double-unders/400 Single-unders
40 KB Swings, 53/35lbs
60 Goblet Squats, 53/35lbs
80 Sit-ups
100 Burpees
80 Sit-ups
60 Goblet Squats, 53/35lbs
40 KB Swings, 53/35lbs
200 Double-unders/400 Single-unders
All work split evenly, only 1 partner working at a time.
Scale KB swings and goblet squats as needed.
Competitors (during open gym only)
1. Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)
2. Warm-up
2 Rounds:
Run 800/Row 1k/Bike 1 mile (Choose one)
75 Double-unders
3. MetCon
RX
4 Rounds For Time:
7 Power Cleans, 155/105lbs
14 Bar Facing Burpees
21 Wallballs, 20/14lbs
(RX+ 185/125lb power clean)
SCALED
4 Rounds For Time:
7 Power Cleans, 135/95lbs
14 Burpees
21 Wallballs, 14/10lbs
4. Strength
Power Clean 5×3, AHAP
5. Side Work
2 Rounds For Time:
50 Bar Facing Burpees
Rest 2 minutes