Day 4
Partner WOD 200213
warm-up – Coach’s Choice
A. AMRAP 6:00 – max calories – Assault Bike
*Athlete 1 on the bike, Athlete 2 holds stone (belly hold… no shoulder holds)
*Athletes must switch when stone is dropped
*Stones are athlete’s choice
rest to 10:00 on timer, then B
B. AMRAP 6:00 – ping pong format
2 db power snatches
4 goblets squats
6 burpees over db (lateral hops/stepovers)
*One athlete working at a time
*you go, I go format… (you do 2, 4, 6… then I do 2, 4, 6)
rest to 20:00 on timer, then C
C. AMRAP 6:00 – max kb swings
*Athlete 1 executes kb swings… NTE 11 reps!!
*Athlete 2 executes goblet wall sit w/db from “B”
*Athletes must switch @ 11 reps, or when goblet wall sit is broken
*kb is athlete’s choice
D. post WOD recovery
