*** As a reminder, PLEASE reserve your place in class using the ZenPlanner App on your smartphone ***
A) WOD Prep/Warm-up with your partner
Grab a barbell and complete:
3 Power Cleans
3 Box Jumps
3 Wall Ball Shots
3 American KBS
*One athlete completes all 3 movements. After both have gone add weigh to the bar.
*After both athletes have completed 2 rounds of the above, go to warm-up gymnastics movements (T2B, C2B, Pistols).
B) Partner WOD:
"12 Days of CrossFit", performed with a partner: (40:00 Cap)
1 Deadlift (Rx = 135/95 S = 115/75, 95/65, 75/55)
2 Power Cleans
4 Alternating Pistols (S = Post Pistols, Box Pistols)
5 Chest to Bar Pull-ups (S = Regular Pull-ups, Band Assist Pull-ups, Ring Rows)
6 American KBS (Rx = 70/53, S = 53/35, 35/26)
7 Wall Ball Shots (20/14)
8 Push Jerks
9 Box Jumps (30/24)
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post)
11 Bar Facing Burpees (S = Regular Burpees)
12 Ring Muscle-ups (or 12 Clusters)
Rx+ = 155/105
*One person works, but work is NOT split (i.e. One athlete will complete 1 deadlift then the other athlete will complete 1 deadlift, one athlete will complete 1 deadlift + 2 power cleans, the other athlete will do the same and so on).