PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 Pull-Ups
300m Farmer’s Carry, 70/53lbs
100 Wallballs, 20/14lbs
300m Farmer’s Carry
100 Burpee Box Jump-overs, 24/20″
300m Farmer’s Carry
SCALED/LITE
In teams of two, with only one person working at a time
For Time:
70 Ring Rows
200m Farmer’s Carry, 53/35lbs or less
70 Wallballs, 14/10lbs or less
200m Farmer’s Carry
70 Burpee Box Jump-overs, 20/16" or less
200m Farmer’s Carry
Cool Down
Half Front Split, 2min./side
OPEN GYM WOD
Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
400m Run
10 Light Good Mornings
Strength
Push Jerk 5x5 @65%
MetCon
RX
AMRAP 7 Minutes:
7 Power Cleans, 155/105lbs
7 Box Jump-overs, 24/20″
SCALED
AMRAP 7 Minutes:
7 Power Cleans, 135/95lbs
7 Box Jump-overs, 20/16″
Cool Down
Half Front Split, 2min./side
Competition Side Work
Accumulate 5min. of Nose & Toes Handstand Holds
(10 Minute Cap.)