WOD838 - Saturday, March 11th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate rounds
AMRAP 10 Minutes:
10 Push Press, 115/75lbs
5 Lateral Bar Burpees
-Rest 5min.-
AMRAP 10 Minutes:
150m Row
15 Russian KB Swings, AHAP

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 10 Minutes:
6 DB Push Press
3 Burpees
-Rest 5min.-
AMRAP 10 Minutes:
100m Row
10 Russian KB Swings

OPEN GYM WOD

Warm-up
3 Rounds:
15 Toes to Bar
12 Push Press
10 Calorie Bike

Strength
Split Jerk 3×3
(moderate, heavy, moderate)

MetCon
RX
5 Rounds For Time:
12 KB Swings, 53/35lbs
15/10 Calorie Bike

SCALED
5 Rounds For Time:
12 KB Swings, 44/26lbs
10/7 Calorie Bike

Competition Side Work
Alternating EMOM for 15 Minutes:
L-sit Hold on rings
200/150m Row
Plate Pinch