Pah-Pah-Partner WOD

Apr 6th, 2019

Category: CrossFit

Pah-Pah-Partner WOD

Coach Daniela – Cracking Jokes & Helping Out During Mobility Portion of Class

Partner Warm-up
Partner Band Runs
Band Bear Crawls
Band Lunges
Wheelbarrows
Sideways wheelbarrows

Partner Abs
-Leg tosses
-Pike hold with med ball toss
-Plank hold with plate loading

Partner WOD
3 Rounds
60/50 Calorie Row
30 Clean and Jerks (135,95)
40/30 Calorie Bike

Partition the reps between partners however you choose.

Level 2- 20 Clean and Jerks (115,75)
Level 1- 15 Clean and Jerks, (95,55)

RUNNING SUBS- Row- 800M Run (4×200) Bike 600m Sandbag Carry (200-200-100-100)

Extra Work
5:00 EMOM
:30 Negative HSPU
*ADV Deficit

Right Into

10:00 AMRAP
15 Strict HSPU
100’ Sled Push (4/3 Plates)

Scale HSPU so they take 1-2 Minutes Max