WOD643 - Saturday, July 23rd

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In Teams of 2
8 Rounds For Time: (4rnds each)
15 Hang Power Cleans, 135/95lbs
15 Box Jumps, 24/20"
30 Calorie Row
(one person works at a time, alternate full rounds)

SCALED
115/75lb hang power cleans
20/16" box jumps
scale further as needed

LITE
In Teams of 2
8 Rounds For Time: (4rnds each)
15 KB Sumo Deadlift High Pulls
15 Step-ups
20 Calorie Row
(one person works at a time, alternate full rounds)

Cool Down
Half Front Split, 2min./side
Saddle, 4min.

COMPETITION PROGRAMMING
**DURING OPEN GYM ONLY**

Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)

Weakness Warm-up
60 Bar Facing Burpees

Strength
“Touch & Go” Push Jerk 4×4
Start at 80% Work up

MetCon
RX
5 Rounds For Time:
8 Back Squats, 185/125lbs
8 Chest to Bar Pull-ups
(RX+ 205/135lb back squat)

SCALED
5 Rounds For Time:
8 Back Squats, 155/105lbs
8 Pull-ups

Side Work
Accumulate 7 minutes of farmers holds with heavy Kettlebells
20 Minute Cap