WOD:
Partner WOD*:
With a running clock…
0:00-4:00 – Run 400M as a team (any time left over is rest)
4:00-8:00 – AMRAP KB Swings (53/35)
8:00-10:00 – Rest
10:00-15:00 – As Many Cals as Possible – Row
15:00-20:00 – AMRAP Push Press (95/65)
Score = Total KB Swings, Cals, and Push Press Reps
*Other than the run, one partner working at a time, switching out as needed
Fun little partner WOD. Goal on the AMRAPs is to switch out pretty frequently to allow the partner working to maintain a sprint pace.
Scaling Options:
Run -> 500M row
KB weight -> as needed
Bar weight -> as needed
Cool Down:
Banded Bully Stretch – 2 min per
Banded hamstring stretch
video courtesy of CrossFit Winter Park