WOD808 - Saturday, February 4th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 KB Swings, 70/53lbs
25 Calorie Row or Bike/25 Burpees to 6" target
100 Thrusters, 45/35lbs
25 Calorie Row or Bike/25 Burpees to 6" target
100 Pull-ups
25 Calorie Row or Bike/25 Burpees to 6" target
100 Thrusters
25 Calorie Row or Bike/25 Burpees to 6" target
100 KB Swings
(row or bike/burpees performed at same time, alt. each set)

SCALED/LITE
In teams of two, with only one person working at a time
For Time:
70 KB Swings, 53/35lbs or less
15 Calorie Row or Bike/15 Burpees
70 Thrusters, 45/35lbs
15 Calorie Row or Bike/15 Burpees
70 Pull-ups
15 Calorie Row or Bike/15 Burpees
70 Thrusters
15 Calorie Row or Bike/15 Burpees
70 KB Swings
(row or bike/burpees performed at same time, alt. each set)

OPEN GYM WOD

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
4 Rounds:
1 Snatch + Max Rep Hang Snatch @75% of 1RM Snatch
Rest 3-4min.

MetCon
RX
AMRAP 7 Minutes:
20 Sit-ups
20 DB Thrusters, 45/25lbs (each hand)

SCALED
AMRAP 7 Minutes:
15 Sit-ups
20 DB Thrusters, 35/15lbs (each hand)

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
Touch & Go Deadlift
1×6 @62.5%
1×5 @72.5%
1×4 @82.5%
1×1 @92.5%

B.
5 Rounds For Max Reps:
1min. Burpees to 6″ target
1min. Rest