OCF PARTNER WOD
Warm-up:
800m Run
50 feet of burpee broad jumps
25 PVC passes
-then-
90 sec pigeon (each side)
MetCon
RX
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 Power Cleans, (135/95)
10 Burpees to Target
-rest 5 min. then-
AMRAP 15 Minutes:
5 TTB
10 Heavy Wall Ball (30/20)
SCALED/CF LITE/POWER
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 DB Power Cleans
10 Burpees to Target
-rest 5 min. then-
AMRAP 15 Minutes:
5 TTB or Hanging Knee Raises
10 Wall Ball
OPEN GYM WOD
Warm-up:
AMRAP 4 Minutes
30 Heavy Russian Swings
30 Push Ups
Max Distance Row
Then
Stretch: Couch Stretch 2:00/side
Strength:
Back Squat
Speed Work
8×3 @ 60%
Met-Con
For Time:
20 Sandbag Over Shoulder or Stone
10 Rope Climbs
Sidework:
For Time:
Run 4 Miles