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.
