Sunday Partner WOD – CFS

Sep 10th, 2017

Category: CrossFit

Sunday Partner WOD – CFS

Neal = Super Dad

Warm-up
Partner Up! Grab 1 medball + box per team
1 min on, :20 off/rotate
1. Assault Bike
2. Medball Hug Step Ups
3. Ski Erg
4. Wallballs

Strength
Box Squat
3-3-3-3-3
– Add chains if able

Partner WOD
100 Calorie Bike
100 Wallballs
100 Calorie Ski erg
100 Box Jumps

-Partition Reps as able

Endurance Class @ 10AM
4 Rounds For Time
400m Run
50 Air Squats
25 Pull-Ups
500m Row

Core Cash-out
Tabata Plank Hold

Weekly Strength/Benchmark Schedule

At Home WOD
5 Rounds
10 Burpees
15 Air Squats
20 Hollow Rocks
30 Russian Twists