PARTNER WOD 210911 - SATURDAY

WARM UP

Coach Stretch

3 RDS

20s Row

5 Barbell Good Mornings

5 Hanging Knee Raises

4 Cossack Squats

---

Skill / Strength

4 RFQ

4 Wall Walks

8 weighted strict Pull Ups or Jumping negatives

10 Deficit Push-ups

8 Toe Touches

---

Partner WOD

WE REMEMBER 9/11

On a 20 min Running Clock

2001m Row (5x400m run)

then AMRAP in Time Remaining

9 Deadlifts, 135/95#

11 Wall Balls, 20/14#

01 Rope Climb

Partners alternate movements

Scaling Options

Rope Climbs: Sled Pulls, Rope climb from ground, or

1:4 Hanging Knee Raises