Saturday, 26 March WOD

• 400m Run
• 2 Rounds
  • 15 Air Squats
  • 0:30 HS Hold
  • 10 Push Ups
  • 5 Pull Ups

METCON PARTNER WOD

• Teams of 2 – For time:
  • Partner Run, 800 m
  • 80 Synchronized Squat Jumps
  • 80 Single Arm Dumbbell Shoulder-to-Overheads, 70/50 lbs
  • 80 Chest-to-bar Pull-ups
  • 80 Strict Handstand Push-ups
  • 80 Chest-to-bar Pull-ups
  • 80 Single Arm Dumbbell Shoulder-to-Overheads, 70/50 lbs
  • 80 Synchronized Squat Jumps
  • Partner Run, 800 m

Complete in teasms of 2. Try to do air squats synchronized at the bottom, STOH are split as well as the C2B and SHPUs. If running isn’t possible sub 1600 m Row or 3200 m Bike Erg (split between the two of you). Scaling Options: Scale to a lighter DB if needed, should be doing sets of 10 or more. Scale to regular pull ups or inverted rows if needed. (You could also sub jumping pull ups if you want). Scale to kipping HSPU or 120 Hand Release push ups.