20200109

Pic courtesy of Athletic Muscle.  Get some practice partnering up prior to Saturday’s “Koki” benefit at CrossFit Unwavering!

 

WOD:

Partner WOD, (1 Partner working at a time)

30-20-10:

Cals on Ski Erg

Pull Ups

Immediately into…

21-15-9:

Cals Assault Bike

Burpee Box Jump Over (24/20)

Immediately into…

1 Mile Run (200M Intervals)

Time Cap = 45 Min

After 2 hard re-test days, today you get to share the load with a partner!  Have a game plan going in, but be ready to adjust if fatigue sets in on your or your partner.

 

Scaling Options:

Pull Ups -> Buddha Pull Ups

Box height -> 20/16 -> as needed

Run -> 2K row (250M intervals)

 

Cool Down:

Roll out lats – 1 min per side

 

Pigeon pose on box – 1 min per side

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