PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Double-unders
10 Front Squats, 155/105lbs
10 Toes to Bar
SCALED
In teams of two, alternate full rounds
AMRAP 18 Minutes:
60 Single-unders
10 Front Squats, 135/95lbs
10 Knees to Elbows
LITE
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Single-unders
10 Goblet Squats
10 Hanging Knee Raises
OPEN GYM WOD
Warm-up
4 Rounds:
10 DB Thrusters
10 Sit-ups
10 Strict Pull-ups
Strength
Push Jerk 3x3
(moderate, heavy, moderate)
MetCon
RX
8-6-4-2 For Time:
Squat Clean, 155/105lbs
Bar Muscle-ups
(RX+ 185/125lb clean)
SCALED
8-6-4-2 For Time:
Squat Clean, 135/95lbs
CTB Pull-ups x2
Competition Side Work
4 Rounds For Time:
1k Bike
100′ Farmers Carry, 100/70lbs
Rest 60sec.