PARTNER WOD 210417 - SATURDAY

WARM UP


Coach Stretch

Hamstring and Hip


3 RDS

8 Bird Dogs

4 Burpee Broad Jumps

8 Alt V-Ups

100m Run


 

Skill / Strength


4 RFQ

10 Weighted straight Leg Sit-Ups

10 Russian Twists

10 Flutter Kicks (3-count)

10 Alternating Superman


 

Partner WOD


For Time


400m Run

40 Deadlifts

40 Burpee over Bar

300m Run

30 Deadlifts

30 Burpee over Bar

200m Run

20 Deadlifts

20 Burpee over Bar

100m Run

10 Deadlifts

10 Burpee over Bar


Rx: 155/105#

TC: 20 Mins


Partners split reps. One person works at a time.

Run Together

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