Partner Friday

Strength

7X3 Front Squats (Start at 40%, try to increase weight each set)

Partner WOD (25 min cap)

Part 1:

Partner A does 30 double unders (90 singles)

While Partner B holds bar OH 95/65, 75/55, 45/35

Then they switch

Partner B does 30 double unders

While Partner A holds bar OH

Then 50 Shoulder to OH  (same weight, one athlete at a time)

Straight into...

Part 2

Partner A does 30 double unders

While Partner B Holds Front Rack 135/95, 105/80, 95/65

Then they switch

Partner B does 30 double unders

While Partner A holds Front Rack

Then 50 Front squats (same weight)

Straight into...

Part 3

Partner A does 30 double under

While Partner B holds deadlift 185/135, 155/105, 135/95

Then they switch

Partner B does 30 double unders

While Partner A holds deadlift

Then 50 deadlifts (same weight)

Straight into...

Cash out

800 Meter Alternating run or Row. One athlete at a time (may break up however, example... each person run 2 x 200)

*During the WOD, the double unders can only be done if the other partner is in the hold. If the bar is dropped, double unders must stop