PARTNER WOD
For Time:
4800/4000m row
20 Rope Climbs (15′)
85 Clean and Jerks (135/95)
Obstacle Course Race Training (6:45am – 8:00am):
Each station is 5 minutes long. Will rotate stations every 5 minutes (with 1 minute break in between). Will do each station 3 times (53 minutes total workout time). Score total reps of only the max effort exercise at each station (e.g. Station #1 = 90 reps total, Station #2 = 200 reps total, Station #3 = 100).
Station #1:
– 30 Box jumps (24/20″)
– 30 KBS (53/35#)
– 30 Wreck bag squats (50/35#)
– Max efforts burpees in remaining time
*1 min break between stations
Station #2:
– 30 WB’s (20/14#)
– 30 Push-ups
– 30 Pull-ups
– Max effort chin over bar hangs (every sec = 1 rep) in remaining time
*1 min break between stations
Station #3:
– 30 Jumping lunges (1rep/leg)
– 30 Single arm snatch (alternating DB; 40/30#)
– 30 Sit-ups
– Max effort 10m shuttle sprints in remaining time
*1 min break between stations