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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s