Partner WOD

Great Woods CrossFit – CrossFit

Warm-up

250 Meter Row, then…

–then–

10 reps each of:

Perfect Stretch

Walking Quad Pulls

Scap Pull Ups

PVC Passthroughs

Goblet Squats/Overhead Squats w/ PVC

Kip Swings

–then–

200 Meter Run

Metcon

Fitn: Metcon (Time)

In teams of 2, for time:

1000 Meter Row

80 Kettlebell Swings

80 Wall-Balls

60 Push-Ups

60 Pull-Ups

40 Burpees

40 Goblet Squats (heavy)

800 Meter Run
Reps can be broken up anyway, but only one partner working at a time

Perf: Metcon (Time)

In teams of 2, for time:

1000 Meter Row

80 Kettlebell Swings, 70/53 lbs

80 Wall Balls 30/20 lbs

60 Push-Ups

60 Pull-Ups

40 Burpees

40 Overhead Squats, 135/95 lbs

800 Meter Run
Reps can be broken up anyway, but only one partner working at a time