December 24, 2016
HAPPY HOLIDAYS Partner WOD :christmas_tree:
MET CON: For Time (45:00)!
E:
24 Squat Cleans #155/105
24 TTB (Partner DL Hold)
24 Box Jumps “30/24
800 M “Partner” Med Ball Run #50/30 (400 M per athlete)
24 Clean & Jerks (ground)
24 TTB
24 Box Jumps
24 EACH (48) Calorie Row (4)
24 Power Cleans
24 TTB
24 Box Jumps
800 M “Partner” Med Ball Run (400 M per athlete)
24 Front Squats
24 TTB
24 Box Jumps
24 EACH (48) Calorie Row (4)
RX:
24 Squat Cleans #115/75
24 TTB (Partner DL Hold)
24 Box Jumps “24/20
24 EACH (48) Calorie Row (4)
24 Clean & Jerks (ground)
24 TTB
24 Box Jumps
800 M “Partner” Med Ball Run #40/20 (400 M per athlete)
24 Power Cleans
24 TTB
24 Box Jumps
24 EACH (48) Calorie Row (4)
24 Front Squats
24 TTB
24 Box Jumps
800 M “Partner” Med Ball Run #40/20 (400 M per athlete)
SCALED:
400 M “Partner” Med Ball Run #30/15 (200 M each w/MB)
24 Squat Cleans #95/65 or Front Squats w/BB or DB’s
24 TTB or Hanging Knee Raises or Double Knee Hugs (Partner DL Hold)
24 Box Jumps or Alt. Step Ups “24/20
—-
24 Calories (12 each) Bike
24 Clean & Jerks (ground) or Hang Power Clean + S2O
24 TTB or Mod
24 Box Jumps or Mod
—-
400 M “Partner” Med Ball Run (200 M per athlete)
24 Power Cleans or Hang Power Cleans
24 TTB or Mod
24 Box Jumps or Mod
—-
24 Calories (12 each) Bike
24 Front Squats w/BB or DB’s
24 TTB or Mod
24 Box Jumps or Mod
*MOD: 4RFT!
400 M “Partner” Run (No MB)
24 Power or Hang Power Cleans #95/65 (#75/45). HPC w/DB’s OK!
24 BFSU
24 Calories (12 each) on the Bike
24 Box Jumps or Alt. Step Ups “24/20
24 Push Press (BB or DB’s)
Rules:
Break up the reps any way but evenly. Perform the workout in the order as prescribed. You cannot work while your partner is working except for the run. Note: Each teammate must run with the MB as prescribed. The tag out method is required. Share equipment if possible. 1 Rower/Bike per team. Must reset to 0 for each round. Single person WOD’ers will do 1/2 the work. Have FUN!