partnerwod
8 rounds with a partner:
400-m run
max calorie row
note: one partner runs while the other rows for max calories
athletes switch when the runner returns
each partner will run and row four times
wod
for time
15-9-6
bar muscle ups
shoulder presses 43/61
post workout
on an 8:00 clock
build to a heavy set of 3 shoulder presses
wod
for time
30 sumo deadlift high pulls 25/34
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls 25/34
1:00 plank hold
30 lateral burpees over the barbell
note: plank hold time is accumulated
post workout
accumulate
30 ghd back extensions
wod
for time
21-15-9
handstand push ups
hang squat cleans 34/52
pre-workout
6 min emom
2 hang squat cleans
note: build to a heavy set of 2.