WOD678 - Saturday, September 3rd

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In Teams of 2, For Time:
100 Wallballs, 20/14lbs
100 Power Cleans, 135/95lbs
100 Box Jump-overs, 24/20"
100 Handstand Push-ups
100 Calorie Row
(one partner works at a time, switch EMOM)

SCALED
14/10lb wallballs
115/75lbs power cleans
20/16" box jump-overs
sub DB push press for HSPU's

LITE
In Teams of 2, For Time:
100 Wallballs
100 KB Swings
100 Box Jump-overs
100 DB Push Press
100 Calorie Row
(one partner works at a time, switch EMOM)

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
4 Rounds
15 Burpee Box Jump-overs
10 Empty Bar Push Press

Strength
Bench Press 1x4 @70%, 4x4 @75%

MetCon
3 Rounds
30/25 Calorie Row
3min. Rest
-then-
3 Rounds
20/15 Calorie Row
2min. Rest
-then-
6 Rounds
10/8 Calorie Row
1min. Rest

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.