WOD: October 6th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Pass Throughs x20
Banded Shuffle 100′
Frankensteins 50′
Burpee Broad Jump
Squat Holds 2 x 60 sec

WOD Prep
Wall balls over the pull-up bar
Partner Deadlift
Pull-Ups
Hand Release Push-Ups
Farmers Carry (KB or DB)

Partner WOD

Fitness
2 RFT:
50 alt wall balls over the bar
40 partner deadlifts 135/95
30 barbell Pull-Ups or ring rows
20 HR knee press ups
200m farmers carry 20/10

Scaled
2 RFT:
50 alt wall balls over the bar
40 partner deadlifts 185/125
30 Pull-Ups
20 HR press ups
200m farmers carry 40/25

RX
2 RFT:
50 alt wall balls over the bar
40 partner deadlifts 225/155
30 C2B Pull-Ups
20 HR press ups
200m farmers carry 50/35

Accessory/ROMWOD

1.
10 hollow rocks
10 v-snaps
10 sec. dish hold
10 1/2 v-ups*
— rest 1 min —

*only bringing legs (still in a straight line fashion) half the normal distance of a v-up, keeping hands behind head.

2.
ROMWOD