- Hang Squat Clean 6 x 3 -Work up to AHAP triple
MetCon: Partner WOD-Only one partner working at a time
- 2RFT w/30 minute cap
- FB/Rx Rope Climbs x 10 + 10 Push-ups after every climb
- Scale Single Ring Rows x 20 + 20 Push-ups
- Run x 100m- Both partners together
- KB G2OH (32/20, 24/16) x 20 -This can be a snatch or clean and Jerk, but it has to touch the ground each time.
- Run x 200m- Both partners together
- Partner Wall Ball Toss x 30 Each partner will be on a platform and will do a full squat and then throw to partner.
- Run x 400m
- Box Jumps (30/24, 24/20) x 40
- Sled Push 4 x 100m
- Tire Flips 4 x 50m
Posted on Fri, January 17, 2014
by Jerry Collett