PARTNER WOD

A) WOD Prep:

Barbell Warm-up with your partner:
2 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" (40:00 Cap)

In Teams of 2:
1 Mile Run (relay style)
- then -

"Karen"
150 Wallballs (20/14)
"Isabel"
30 Power Snatches (Rx = 135/95, S = 115/75, 95/65)
"Grace"
30 Clean and Jerks
- then -
1 Mile Run (relay style
)

Alternate Options:

- DB Snatch from floor for Power Snatches
- DB Push Press for Clean and JerkL2:
- 2K Row or 7:00 Assault Bike for 1 Mile Run

C) Extra Credit:

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single Arm Banded Push-downs (50 each)
*2 Sets each side banded alphabets