WOD…Nov 9th…Partner!

By November 8, 2013 wod No Comments

Partner WOD

Stations

3 min – Sledge hammer banger block – 12 feet down is 1 – alternate as needed

2 min – “rest” – 200m plate run – both team members run with 25/35#

3 min – Goblet squat – 24/16k – alternate as needed

2 min – “rest” – 200m plate run – both team members run with 25/35#

3 min – Tuck jump – knees beyond 90 degrees – both working

2 min – “rest” – 200m plate run – both team members run with 25/35#

3 min – Back to back plate pass – 35/45# – each pass is 1

Finish with 200m plate run – both team members run with 25/35#

Score is total reps completed.  Give the coach your total at the end of each station when you get back from your run.  If the run takes longer than 2:00 min you will just immediately begin the next station.

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