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

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