PARTNER WOD
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 Strict Handstand Push-ups (4 each)
16 CTB Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
SCALED
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 DB Strict Press (4 each)
16 Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
OPEN GYM WOD
Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
15/10 Calorie Bike
Strength
Front Squat
7×1 @90%
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
Met-Con
For Time:
100 Front Squat 135/95lbs
*Every break complete 10 Strict Handstand Push-Ups