Friday 17 February 2012

Warm up

5min Skipping

Technical

Medicine ball cleans

WOD - Partner WOD

200m Run with 20kg sandbag
80 Medicine ball cleans
80 Box jumps, 600mm
80 Push press, 30kg
80 Kettlebell swings, 20kg
80 Front squat, 40kg
80 Pull ups
200m Run with 20kg sandbag

For the run, each partnership must carry a cumulative 20kg over the 200m. For example, Athlete 1 could carry a 15kg sandbag with Athlete 2 carrying only 5kg, or Athlete 1 could carry 20kg for the first 100m and Athlete 2 carries it for the last 100m.

You can split the 80 reps as required but you must complete the full 80 between the partnership.

Rules:
1. Only one Athlete working at a time with the other resting
2. One athlete must be working at all time
3. Failure to follow rules 1 and 2 will result in 10 penalty burpees for each infringement