WOD844 - Saturday, March 18th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpee Box Jump-overs, 24/20″
7 Thruster, 155/105lbs
21 Double-unders
-Rest 5min.-
AMRAP 15 Minutes:
9 Burpee Box Jump-overs, 24/20″
9 Push Press, 155/105lbs
9 Ring Dips

SCALED
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpee Box Jumps, 20/16″
7 Thruster, 115/75lbs
42 Single-unders
-Rest 5min.-
AMRAP 15 Minutes:
9 Burpee Box Jumps, 20/16″
9 Push Press, 115/75lbs
9 Strict Ring Dips

LITE
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpees
7 DB Thrusters
7 Box Jumps
-Rest 5min.-
AMRAP 15 Minutes:
9 Box Jumps
9 DB Push Press
9 HR Push-ups

OPEN GYM WOD

Warm-up
3 Rounds:
200m Run
10 Push Jerks
20 Calorie Row

Strength
Split Jerk 4×2
(two moderate, one heavy, last set back between the first two)

MetCon
RX
3 Rounds For Time:
800m Run
20 Toes to Bar
10 Front Squat, 115/75lbs
(RX+ 135/95lb front squat)

SCALED
5 Rounds For Time:
400m Run
10 Knees to Elbows
5 Front Squat, 95/65lbs

Competition Side Work
3 Rounds For Time:
100m Farmer’s Carry, 53/35lbs
20/12 Calorie Bike
Rest 2min.
(RX+ 70/53lb framers carry)