Warm-up
- 20 Cal Row
- 3 Rounds
- 5 Inverted Rows
- 10 Push Ups on bench
- 15 Air Squats
- 400m Run
- *Round 3 perform regular pull ups and push ups
- -0:30 Calf Stretch
- -10 Leg Swings each leg
METCON PARTNER WOD
- For time:
- 100 Row Calories
- 100 Dumbbell Hang Snatches, 50/35 lbs
- Partner Run, 400 m
- 80 Row Calories
- 80 Dumbbell Hang Snatches, 50/35 lbs
- Partner Run, 400 m
- 60 Row Calories
- 60 Dumbbell Hang Snatches, 50/35 lbs
- Partner Run, 400 m
- 40 Row Calories
- 40 Dumbbell Hang Snatches, 50/35 lbs
- Partner Run, 400 m
- 20 Row Calories
- 20 Dumbbell Hang Snatches, 50/35 lbs
- Partner Run, 400 m
Complete in teams of 2. Split the row calories and hang dumbbell snatches as desired. Scaling Options: Use a DB weight that allows you to keep good sets of 10!