"Friendly Filthy 50"

EQUIP: Partner + Shared WB (20/14), Shared SB (30/20), Rower + Your Own: Barbell, Pull-Up Bar & HSPU Set-Up

WARM-UP:

*Active Stretch

*200m Run

*20 Lunge + 15 Air Squat + 10 Push-Up

*200m Run

-then:

*3-5 min.: Self-Directed Warm-Up for WOD movements (work up to WOD loads)

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Partner WOD:

“Friendly Filthy 50” (it’s only ‘friendly’ because you get to do it with your friend)”

For Time -

*50 Partner Burpee-Wall Ball (20/14)

*50 alt. Hang Squat Clean (2 bars; non-working partner must Hold Top of DL)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)

*50 alt. Shoulder-2-Overhead (2 bars; non-working partner must Hold Front Rack)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)

*50 alt. Slurpee-Overhead Toss to Partner (30/20)

*50 alt. Pull-Up (non-working partner must Hold Bar Hang)(c: Chest-2-Bar)

*50 alt. Handstand Push-Up (non-working partner must Hold Handstand)

*alt. 250m Row Sprints until 5000m Rowed (1 partner works at a time)

(NOTE: “alt.” means that athletes take turns EVERY rep (just like “U Go/ I Go”))

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