Day 4
Partner WOD 200130
warm-up – Coach’s Choice
A. Crazy Eights
AMRAP 8:00
8 wall balls
8 db g2oh
8 calorie bike
Rx’d… M-20# @ 10’, F-14# @ 9’… M-50#, F-35#
Scaled/55+… M-14# @ 10’, F-10# @ 9’… M-35#, F-20#
WOD Format:
Athletes must rotate movements for 8:00… partner 1 does wall balls, partner 2 does db g2oh, partner 1 bikes and that completes round 1; then partner 2 does wall balls, partner 1 does db g2oh, partner 2 bikes… and so on for total reps in 8:00.
rest to 15:00 on timer, then B
B. Complete workload for time… capped @ 15:00
buy-in – 2500m partner row… athletes must switch every 250m… then,
100 burpee box jumps/step-ups… you go, I go format… 1 rep at a time
cash-out = same as buy-in!
C. post WOD recovery
