PARTNER WOD
Warm-up
Coaches Choice
MetCon
In Teams of 2,
10 Rounds For Time: (5rnds each)
20/15 Calorie Row
10 Burpees over the Rower
100' KB Farmers Carry, 70/53lbs
(one partner works at a time, alternate full rnds)
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
AMRAP 7 Minutes:
10 Empty Bar Front Squats
200m Run
Strength
Bench Press 1×3 @80%, 5×3 @85%
MetCon
8 Rounds For Time:
500m Row
Rest 2:1
Cool Down
Half Front Split, 3min./side
Competition Side Work
Rest Pause DB Strict Press @50%
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.