WOD732 - Saturday, November 5th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of 2, alternate rounds
10 Rounds For Time: (5rnds each)
250m Row
5 Left-arm KB Push Press, 53/35lbs
5 Right-arm KB Push Press, 53/35lbs
10 Goblet Squats, 53/35lbs
300m Run

SCALED/LITE
adjust KB weight as needed

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
1mile Run
-then-
100′ Duck Walk
-then-
100′ Handstand Walk

Strength
A. SPEED Back Squat 8×3 @70%
B. Squat Snatch 10×1 @80-100%+

MetCon
RX
3 Rounds For Time
800m Run
100 Double-unders
3min. Rest
(alternate starting movements)

SCALED
3 Rounds For Time
600m Run
140 Single-unders
3min. Rest
(alternate starting movements)

Cool Down
Half Front Split, 3min./side

Competition Side Work
Every 3 Minutes for 5 Rounds:
80m Sled Sprint, Light Weight