PARTNER WOD, JUNE 3rd

Warm-Up
(6 MIN):
200m Run or Row or 20 Down + Backs
10 Toe Touches
10 Bear Hugs
10 Forward or Reverse Lunges
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 Right / 5 Left)
10 PVC Pass Throughs
10 Box Step-ups
5 Empty Barbell Front Squats
WOD PREP
(8 MIN):
*Set up for the WOD
*You will need a med ball, abmat, and box
*Warm up your front squat
~~WOD Perspective: #115/80 (55% of 1RM Front Squat)
PARTNER WOD
30 MIN AMRAP
800m Partner Med Ball Run, #20/14
60 Front Squats, #115/80 (55% of 1RM FS)
60 Med Ball Step-ups, 24/20
60 Sit-ups
(Score = Total Rds + Reps)
ZOOM PARTNER WOD
30 MIN AMRAP
80 Down + Back Object Carry, Approx #20/14
60 Front Squats, DB Front Squats or Goblet Squats
60 Object Box or Plate Step-ups (Object around #20 – #14
60 Sit-ups
(Score = Total Rds + Reps)
WOD DETAILS
*Both partners must have their own med ball for the run. Both athletes need to complete the run before starting front squats.
*Except for the run, one athlete works at a time. Split reps as desired.
*Athletes need to be able to complete unbroken sets of 5 of Front Squats of their WOD Working Weight. Ideally, unbroken sets of 10.
*Med Ball can be help any way for box step ups
Movement Variations (Scaling or Injury Modification):
*800m Med Ball Run:
~~1200m Row (Row is longer because there is no object)
*Front Squats:
~~DB Front Squats, Goblet Squats, Air Squats
~~Cal Bike for those that are unable to squat