Saturday's Team WOD

Metcon

Partner Conditioning, 40:00
With a running clock with a partner:
0:00-10:00
Row 1k
40 Front Squats (135, 95)
20 C2B Pull-ups
Remaining time Max:
Burpee Box Jumps (24, 20)

12:00-22:00
Row 1k
40 Push Press (135, 95)
20 C2B Pull-ups
Remaining time Max:
Lateral Burpees over bar

24:00-34:00
Row 1k
Remaining time: Max Distance Farmer Carry (32/24)

Score = total reps + distance farmer carry

Depending on weather or how many athletes show up we may sub 1 k row for 8oom run

Training Intent

  You will want to establish a game plan that allows you to minimize transition times. Recommend splitting the rowing in 500m intervals. Barbell loading should be moderately light and capable of being completed in at least sets of 5 reps. Keeping sets small and transitions fast will increase your efficiency when working with a partner.