February 20, 2016

a) WARM UP – Coach’s choice

b) PARTNER WOD:

With a running clock, in pairs – complete:

  • 10 muscle ups – while partner holds 225/135 deadlift (must do 5 each.  Scale: 1 pullup & 1 dip)
  • 60 wall balls – while partner holds chin over bar
  • 2 lengths of gym partner carry and heavy dumbbell carry (start at one end of gym, lift your partner AND 1 heavy dumbbell) and carry him/her and the db to the end of the gym and back (scale: if you can’t lift your partner, farmer carry heavy pair of kb there and back)
  • 40 alternating box jumps (24/20)
  • 2 lengths of gym partner carry and heavy dumbbell carry (start at one end of gym, lift your partner AND 1 heavy dumbbell) and carry him/her to the end of the gym and back (scale: if you can’t lift your partner, farmer carry heavy pair of kb)
  • 2 muscle ups (must do 1 each)

20 min cap!

THEN, take 10 mins max and establish a 3 rep max thruster for each partner.

 

 

 

 

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