· In no more than 5 sets build to a 5 RM Thruster
MetCon: Partner WOD:
- DU’s x 200
- Rx only-Rope Climbs x 8- Both partners must be able to perform the movement.
- Wall Balls (20/14) x 50
- 100m suicides x 4 – Each member will run the suicide then switch till all rounds are complete
- Rx only- BB walking lunge (115/85) x 200 m. Can switch partners as many times as needed.
- Scaled- Goblet Walking lunge (24/20)- must stay in goblet rack
- Rx only-Partner Carry x 400m
- Scaled- Plate carry, both partners, (45/35)
- Sledge Strikes 3 x 20
- Battling Ropes 3 x 1 min.
- Coaches choice 3rd core exercise
Posted on Sat, November 2, 2013
by Jerry Collett