PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two for time:
60 Burpees to 6" target
(this must be completed before anything else)
-then-
200 KB Swings, 70/53lbs
200 Box Jump-overs, 24/20"
200 Calorie Row
SCALED/LITE
In teams of two for time:
40 Burpees
(this must be completed before anything else)
-then-
200 KB Swings, 53/35lbs or less
200 Box Jump-overs, 20/16" or lower
150 Calorie Row
OPEN GYM WOD
Warm-up
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
30′ Handstand Walk
Strength:
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
Metcon:
AMRAP 12 Minutes
6 Squat Snatch 135/95lbs
18/12 Calorie Row
*More Options:
Lighter Snatch
Run 200m instead of row