Saturday, 11 September WOD updated

****UPDATED****

Warm-up

  • 2 Rounds:
    • 200m Jog
    • 10 Squat Jumps + 10 Kip Swings
    • 200m Jog
    • 10 Single Kb Sumo Deadlifts

METCON: “ALWAYS REMEMBERED” Partner WOD

  • Buy in: 2001 M Row
  • then
  • 4 rounds of:
    • 9 rope climbs
    • 11 bear complexes 135/95 lbs
  • Buy out: 2977 M Row

  • Bear Complex:
    • 1 Power Clean
    • 1 Front Squat
    • 1 Shoulder to Overhead
    • 1 Back Squat
    • 1 Shoulder to Overhead

***updated WOD for Saturday 9/11 above***

METCON: Partner WOD

  • 4 rounds for time of:
    • 60 Wall Balls, 20/14 lbs
    • 50 Toes-to-bars
    • 40 Deadlifts, 225/155 lbs
    • Partner Run, 400 m

Complete in teams of 2. Split the movement as desired but then complete the run together. Scaling Options: Pick a medball weight that allows you to do at least 10 reps at a time. Scale to Knee to elbows knee raises or even V-Ups if needed. Deadlift load should be moderated/light in order to do 5-10 reps at a time.

Time Cap: 35 mins

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