Day 4
Partner WOD 190314
warm-up – Coach’s Choice
A. AMRAP 6:00
Athlete 1 – 16 db g2oh, total reps, alternate arms… nte 50/35
Athlete 2 – 10 burpee box jump overs… nte 20”
*both athletes working at same time, then switch once workload is complete
**one box, one db per team
rest to 10:00 on timer, then B
B. AMRAP 6:00… you go, I go… barbells nte 135/95
150m row + 6 power cleans
*one rower, one barbell per team
rest to 20:00 on timer, then C
C. AMRAP 6:00
Athlete 1 – 20 overhead lunges – 45/25
Athlete 2 – 12 pull-ups/ring rows
*both athletes working at same time, then switch once workload is complete
**one bumper plate per team
*** once workout begins, bumper plate cannot hit the ground & if lunging athlete finishes first, she or he must hold plate overhead until partner completes 12 pull-ups… 5/5 burpee penalty if plate is dropped
D. post WOD recovery
