Thursday, October 11, 2018

Partner Friday

Group warm up
Line drills

2 rounds
5 C's and D's
5 GHD situps
5 Plyo squats

Bench press
5x3, increasing weight each round

Partner WOD
For time
14 rounds of:
5 Pull-ups
5 Hang Power Cleans 135/95, 115/80, 95/65
5 box jump overs
Sprint to second red line (tag a cone placed at the end)
* As soon as athlete 1 tags the cone, the 2nd athlete can start the next round. Keep alternating rounds until all 14 rounds are complete.

As soon as all 14 rounds are complete:
Finish a 2000M/1600M row (athletes may alternate as often as needed)
*1000 meters for each male athlete, 800 meters for females. Coed teams would do 1800M.

*Final time is after both parts are complete

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