a) WARM UP:
2 rounds for a quality warm up:
- sprint to the end of the gym and back
- high kicks there
- quad pulls back
- walking lunge there
- inch worm back
- bear crawl there and back
b) PARTNER WOD:
Teams of 2:
4 rounds for time:
- 800m run
- 50 wall ball (20/14)
- 6 partner large tire flips (if lighter tire is used, 6 total alternating reps)
- 25 hang power snatch (95/65) **3 burpee penalty for your partner if you drop the bar**
Athlete 1 runs the 800m, while athlete 2 does 50 wall balls. When both are completed, move to the tire flips where you share the load (or alternate reps if the tire is light). Once these are completed, move to the hang power snatch where you can split the reps however you want. If you put the bar down, your partner has to do 3 burpees as a penalty. Once round is completed the athlete who ran first is now completing the wall balls, while the other runs.
CrossFit and Personal Training 