OCF PARTNER WOD

Warm-up

Coaches Choice

MetCon
In teams of two, alternate movements
AMRAP 30 Minutes:
400m Run
30 Box Jumps-overs, 24/20″
30 Wallball, 20/14lbs

Scaling
-lower box height
-less weight on med-ball

LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
200m Run
20 Step-ups
20 Wallball

OPEN GYM WOD

Warm-up
AMRAP 4 Minutes
16 Kettlebell Snatch 53/35lbs (8/side)
8 Burpee Pull Ups
Stretch: Couch Stretch 2:00/side

Strength
Back Squat
Speed Work
8×3 @ 67.5%

Met-Con
AMRAP 10 Minutes
Row 200m
20 Pistols
10 Clean and Jerk 155/105lbs

Sidework
For Time:
Row 5k