9.15.16 “PARTNER WOD 200”

September 15, 2016

WARM-UP
12 minutes of:
10 wall Balls (20/15)
10 wall ball situps
10 Off Slam Ball Push Ups
10 walnb ball vtwists
200m Run w/ Ball

CORE (6)
200 ABMAT Situps for time
8 minute cap

CIRCUIT #1
– 30 seconds each, 3x through
Wall Walks
Bike or Row
KB Sumo High Pulls
Box Dips
KB Thruster (1-Kb)
Wall Sits at 90 degrees

Then Run 400m

CIRCUIT #2
PARTNER WOD 200
– Complete in order
– Both partners complete the runs, but otherwise can trade off as needed
– Only one partner works at a time
200m Run
200 Cross Body Mountain Climbers (1+1=1)
200m KBs Farmer Carry(32/24)
200 Barbell Back Squats (45/35)
200m Run
(15 minute cap)

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