Warmup:

Grab partner and a med ball

400M med ball run (pass ball back and forth every 100M)

Stand 10-15’ from partner and perform:

10 med ball chest passes

10 med ball side tosses

10 granny shots

10 wall ball shots

Pic courtesy of CrossFit Eglin.  Oooohhhh, YEAH!!!  Partner WOD!

WOD:

For Time With A Partner:

150 KB Swings (55/35)

1 Mile Run

150 KB Goblet Squats (55/35)

– Run at the same time with your partner

Split KB Swing and Goblet Squats any way you want. 

Must finish all KB Swings before run.

Video courtesy of CrossFit HQ.

Looking for some good even work/rest ratio today in the KB Swings and the Goblet Squats between you and your partner.  The run, you can motivate each other to keep a good pace to make it through.  If you don’t have a partner, look below for a solo version.

Scaling Options:

KB weight -> 35/25 -> as needed

Run -> 2000M Row

Solo version:

75 KB Swings

1 Mile Run

75 Goblet Squats

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side