partner WOD

1,000/900m Row
50 Alternating DB Snatches, 70 / 50 lb
800m Run

50 Single DB Devils Press, 70 / 50 lb

800m Run

1,000/900m Row

RX 50 / 35 lb

Split Reps Run together

12:00 AMRAP:
6 Hang Cleans Cleans, 155/105
9 Handstand Push-ups
12 Single DB Reverse Lunges, 50 / 35 lbs

Score: Rounds + Reps

RX 135/95

For Total Calories:
30-Minute

[On the 00:00]: 100 DU
[On the 05:00]: 50 Wallballs
[On the 10:00]: 30 C2B
[On the 15:00]: 100 DU
[On the 20:00]: 50 Wallballs
[On the 25:00]: 30 C2B

Wallball: 20 / 14 lb to 10/9 ft Target

Score: Total Calories

0:00 – 5:00 Row

5:00 – 10:00 Bike

10:00 – 15:00 Row

15:00 – 20:00 Bike

20:00 – 25:00 Row

25:00 – 30:00 Bike

Monday only 2 classes 8:30 & 9:30 Coach Nate.

Partner WOD

5 Rounds For Time:

20 T2B

400m Run

40 DB Snatches (50/35)

40 Push-ups each at the same time but not synchro

Split reps and one person working at a time except on the Push-ups and run together.

ADV RX

10 Rounds For Time:

3 Power Cleans 165/115

6 HSPU

200m Run

RX

10 Rounds For Time:

3 Power Cleans 135/95

6 KBS (24/16kg)

200m Run

ADV RX

3 Rounds For Time:

20 Goblet Squats (24/16kg KB)

15 Burpees to a target

5/3 RMU

RX

3 Rounds For Time:

20 Goblet Squats (24/16kg KB)

15 Burpees to a target

5 Strict Pull-ups

10 T2B