PARTNER WOD, JUNE 10th

Warm-Up
(6 MIN):
200m Run or Row, 10 Down + Backs
10 Toe Touches
10 Bear Hugs
10 Forward or Reverse Lunges
10 Arm Circles (5-Forward / 5-Back)
10 Iron Cross
10 Scorpions
5 Cat / Cow
5 Squats
5 Empty Barbell Push Press
WOD PREP
(6 MIN):
***Set up for WOD, then:
1 RD of:
5 Wall Balls
5 Sumo Deadlift High-Pulls
5 Box Jumps
5 Push Press
5 Cal Row or Bike
PARTNER WOD:
“FIGHT GONE BAD” PARTNER STYLE
3 RDS FOR TOTAL REPS:
2 MINS of Wall Balls, #20/14
2 MINS of Sumo Deadlift High-Pulls, #75/55
2 MINS of Box Jumps, 20”
2 MINS of Push Press, #75/55 (40% of 1RM)
2 MINS of Cal Row or Bike
*REST 1 MIN*
(Score = Total Reps)
PARTNER ZOOM WOD:
“FIGHT GONE BAD” PARTNER STYLE
3 RDS FOR TOTAL REPS:
2 MINS of Wall Balls, #20/14 or Thrusters
2 MINS of Sumo Deadlift High-Pulls, #75/55 or KB SDHP
2 MINS of Box Jumps, 20”
2 MINS of Push Press, #75/55 or DB Push Press
2 MINS of Cal Row or Bike or Up Downs or Down + Backs
*REST 1 MIN*
(Score = Total Reps)
WOD DETAILS
*One athlete works at a time. Partners can switch back and forth as desired.
*Partners will combine their reps together
*Box Jump Height is the same for guys and ladies

Movement Variations (Scaled or Injury Modifications):
*Wall Balls:
~~Empty Barbell Thruster, Single DB (Held with both hands) Thruster, Med Ball Thruster
*SDHP
~~KB SDHP or DB SDHP
*Box Jumps
~~Box Step Ups or Plate Step Ups
*Push Press
~~DB Push Press
*Cal Row or Bike
~~Up Downs, Burpees, or Down + Backs