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!