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
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
OPEN GYM WOD
Warm-up:
3 Steady Rounds
15 Box Jump Overs 24/20″
15 Pull Ups
Strength A:
Front Squat
5×3 @80%
Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
Met-Con:
21-18-15-12-9-6-3
Power Cleans 95/65lbs
Toes to Bar
Run 200m
Sidework (optional):
A. Gymnastics
10 Rounds
30′ Handstand Walk for speed
Rest as needed
B. Accessory
3 Rounds:
3 Rope Climbs
50 Air Squats