PARTNER WOD

A) MetCon Prep:

In teams of 2, each athlete complete in any order:

200 Meter Run
21 Wall Ball Shots
15 American KBS
9 Burpee Pull-ups
200 Meter Run

B) WOD:


For Time w/ a Partner: (40:00 Cap)

800 Meter Run
50 Medball Cleans (20/14)
50 Power Snatches (Rx = 75/55, S = 65/35, Empty Bar)
800 Meter Run
50 Hand Release Push-ups (S = Box Push-ups,
50 Burpee Pull-ups (S = Burpees w/ no pull-up)
800 Meter Run
50 Power Snatches
50 Medball Cleans
800 Meter Run
50 Hand Release Push-ups
50 Burpee Pull-ups

*One person works @ a time. Split however desired

C) Bicep Finisher: (After Class)

1a) DB Zottaman Curls (2 x 20). No rest
1b) Banded Hammer Curls (2 x 20). Rest 60s-90s