Partner WOD

Great Woods CrossFit – CrossFit

Mobility

Kettelbell Front Rack x 60 sec/side

Baby Makers w/ twist x 10 reps (5 each side)

3D Hydrant

Warm-up

Partner Row: 3 Rounds each

Partner #1 will attempt to row precisely 250m. For every meter above or below 250m, partner #2 must complete that many burpees over the rower & barbell thrusters

Fitness & Performance

Metcon (Time)

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters, 95/65 lbs

20 Burpees

Rest

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammates have completed their work at that station.