OCF PARTNER WOD
Warm-up
Coaches Choice
MetCon
In teams of two.
5 Rounds For Time:
80 Calories on the bike (Switch every 20)
40 Burpees to target (switch every 10)
20 Strict Pull-ups (switch every 5)
SCALED
-band assisted pull-ups
-use the rower
OPEN GYM WOD
Warm-Up:
10 Strict Press
20 Air Squats
10 Push Press
20 Burpees
10 Push Jerk
20 Squats
*All done with an empty barbell*
Strength
Push Jerk 5x5 @ 70%
Conditioning
AMRAP 20 Minutes
12 Alternating DB Snatch 50/35lbs
40' S-Arm Overhead Walking Lunge 50/35lbs
12 HSPU (Open Standard)
Extra
For Time 400/300 Calorie Row