Turn2CrossFit – CrossFit
Saturday Partner WOD (Time)
Warm up
400 m run
Runner’s stretch
Band stretches
2 rounds
35 singles/ dubs
10 banded good mornings
10 sumo squats /air squats
10 banded shoulder press
WOD: 3, 2, 1 GO!
FOR TIME:
Relay run between partners
400m run, 300 m run, 200m run, 100 m run
100 double unders (split in half)
then :
4 rounds
6 burpee over bar
5 deadlift + 4 hang power cleans + 3 front squats + 2 thrusters + 1 S2OH (must be unbroken)
RX : 95/65 , RX+ 125/95
10m barbell OH walk
*each partner will alternately complete each round until 4 rounds are completed.
TIME CAP: 30 minutes