THE SATURDAY PARTNER WOD RETURNS!

A) WOD Prep:

Barbell Warm-up with your partner:

3 Rounds of:

2 Power Snatch
2 Power Clean and Jerks
5 Wall Ball Shots
*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round.

B) WOD:

“Girls Gone Wild”

For Time In Teams of 2: (40:00 Cap)

1 Mile Run (relay style)

– Then –

“Karen” 

150 Wall Ball Shots (20/14) 

“Isabel”

30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, DB Push Press)

“Grace”

30 Clean & Jerks (S = DB Snatch )

– Then –

1 Mile Run (relay style)

Alternate Options:

1 Mile Run = (2k/1,600) Meter Row or (96/72) Assault Bike Cals

*Last done 12/9

C) Extra Credit: (After Class)

1a) Seated DB Cleans (2 x 20). No rest.
1b) Banded Pull-aparts (2 x 60). Rest 60s.

2) Banded Lat Pulldowns: Accumulate 50-100 Reps.

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