partner wod

there is nothing better than a great partner wod.

In Pairs Complete the following each.

Run 400m

30 Burpees

30 Barbell GTOH 40/20

30 OH Situps 10/5

90m Walking Lunge (10/5)

100m run

Rules Partner 2 cannot start run until partner run has started burpees- it is then first to finish. Partner 2 cannot overtake partner 1.

Workout is total time to finish.

Tabata this

A) Mobility / warm up 

B) Tabata this 

Pull ups 

kettlebell swings

double unders 

OH squats

Perform 8 sets of 20secs work 10 sec rest for each exercise 

C) hollow hold

CrossFit - "The Mental Fight" with MMA fighter Eric Cusson by Again Fast...

A) Mobility

B) cleans

3,3,3,3,3,3,3

C) 3 rounds

30 cleans

30 burpees

Last week of Primal strength and conditioning

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A) mobility

B) nancy
5 rounds for time
400m run
40kg OH Squats x15

c) Tabata hollow rocks