PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one partner working at any time.
AMRAP 25 Minutes:
100 Double-Unders
80 KB Swings, 53/35lbs
60 Wallball, 20/14lbs
40 Burpees to 6" target
20 Toes-to-Bar
SCALED/LITE
In teams of two, with only one partner working at any time.
AMRAP 25 Minutes:
200 Single-Unders
80 KB Swings
60 Wallball
40 Burpees
20 Knees-to-elbows
Cool Down
Half Front Split, 3min./side
OPEN GYM WOD
Warm-up
3 Rounds
25 Double-unders
12 HR Push-ups
Strength
Find your 3RM Back Squat
MetCon
RX
EMOM Until Failure:
8 Push-ups
4 Hang Power Cleans, 155/105lbs
(increase by 1 rep for both movement, each minute until failure)
SCALED
135/95lb power clean or less
Cool Down
Half Front Split, 3min./side
Competition Side Work
For Time:
1k Row
3min. Rest
1k Row
3min. Rest
1k Row