Saturday, February 21, 2015
"Partner Pass-Off"
EQUIP: Partner, Rower, Wall Ball (20/14), Bar (c: 135/95, p: 95/65, f: 65/35), Rope, Jump Rope
WARM-UP:
*Active Stretch
*200m Run AND 250m Row
*1 Round of WOD A AMRAP
*2 Clean & Jerk + 4 Back Squat (sub-WOD weight: OK)
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PARTNER WOD A (inspired by “Toe Jam” from Metro CrossFit - 1/9/15):
25 min. AMRAP -
P1: 500m Row
P2: AMRAP -
*3 Toes-2-Bar
*6 Wall Ball (20/14)
*12 Lunge Jump
-switch duties every 500m
-partner picks up wherever you left off on the AMRAP
SCORE = Total Rounds of AMRAP Completed
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Class RESTS ~2-4 minutes together
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PARTNER WOD B:
25 min. AMRAP -
P1: 400m Run (OR: 100 Double-Under (sub: 200 Singles + 50 Mountain Climb))
P2: AMRAP -
*1 Rope Climb (c: 15’, p: 10’, f: 3 x Supine-to-Stand)
*3 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
*6 Back Squat (c: 135/95, p: 95/65, f: 65/35)
-switch duties every 400m (OR 100 Double-Under)
-partner picks up wherever you left off on the AMRAP
SCORE = Total Rounds of AMRAP Completed
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