PARTNER WOD, Aug 15th

Warm-Up
(8 MIN):
200m Run or Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 PVC Trunk Rotations
10 Toe Touches
10 Iron Cross
10 Scorpions
5 Squats (2 Sec Down / Drive Up)
Strength Work
(22 MIN):
PVC Snatch Progression

5 x 1 High Hang Snatch @ Low to Moderate Weight

5 x 1 Low Hang Snatch @ Low to Moderate Weight

5 x 1 Snatch Deadlift to Low Hang Snatch @ Low to Moderate Weight

*Brief and Warm-up Single Arm Devil’s Press

WOD
200815
PARTNER WOD
Teams of 2:
30-25-20-15-10-5 Rep Rds For Time:
T2B
Assault Bike Cals (AirDyne – Add 10 Cals)
Single Arm Devil’s Press, #50/35
Goblet Squats, #50/35
Ring Rows (Rx+: Ring Dips)
*Complete a 200m Partner Run after each round
(NO TIME CAP)
WOD DETAILS
*Teams of 2 will work together to complete the rep rounds for time.
*One athlete works at a time, split reps as desired except for the 200m partner run.
*Both athletes must complete the 200m run before beginning the next round.
*The Single Arm Devil’s Press does not have to be alternating. Athletes should try to even out both arms
Movement Variations:
*T2B
~~Hanging Knee Raises
~~Hanging Straight Leg Raises
~~T2KB or Sit-ups
*Assault Bike Cals
~~Burpees
*Single Arm Devil’s Press
~~Hang DB Snatch
~~KB Swings
*Goblet Squats
~~Body Weight Squats
*Ring Rows
~~Bent Over Rows
*200m Run
~~20 Down+Backs