PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In Teams of 2
10 Rounds For Time:
10 Clean & Jerks, 135/95lbs
400m Run
(one partner works at a time, alternate full rounds)

SCALED
115/75lb clean & jerk

LITE
In Teams of 2
10 Rounds For Time:
15 Plate Ground to OH
200m Run
(one partner works at a time, alternate full rounds)

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
3 Rounds:
20 HR Push-ups
20 Calorie Row
10 Goblet Squats

Strength
Strict Press 1x4 @70%, 4x4 @75%

MetCon
15 Rounds For Time:
150m Row
90sec. Rest
(RX+ 20rnds)

Cool Down
Half Front Split, 3min./side

Competition Side Work
DB Bench Press 4x8 AHAP