Partner WOD

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds; 30 on/15 off

Air Squats

Kettelbell SDLHP

Jump Rope

Barbell Strict Press

Row/Bike

Mobility

For 10-12 minutes, perform any of the following or any stretch of your choice:

Ankle/Calf Stretch

Couch Stretch

Overhead Band Distraction

Banded Child’s Pose

Banded Hamstring

Banded Inch Worm

Fitness & Performance

Partner Fight Gone Bad (3 Rounds for reps)

In teams of 2, complete three sets for max reps of:

2 mins of Wall Balls, 20/14 lbs

2 mins of Sumo Deadlift High-Pull, 75/55 lbs

2 mins of Box Jumps, 20″

2 mins of Push Press, 75/55 lbs

2 mins of Rowing for Calories

2 mins Rest

Reps can be broken up anyway but only 1 partner working at a time.