Most Recent Benchmark was FRAN on Aug 24,2018 (30 days ago)

Saturday Sep 22,2018

Metcon: PARTNER WOD 9/22/18Warm Up: WARM UP 9/22/18

PARTNER WOD 9/22/18


Metcon: Time-Rx3+
In Teams of 3! Complete the following for time, with one partner completing a full round before switching.

Burpee Box Over (20'')-6 reps
Ball Slam (35#/20#)-6 reps
*Flip box so it is on the opposite side. Switch partners. Continue in this manner until you have made it 10 meters.
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Sled Push-10 m (90#)
Russian Twist-12 reps (25#/15#)
*Cycle through until 120 m has been accumulated (4 rounds each)
Round 1: 90# sled
Round 2: Add your slam ball on top
Round 3: Add a KB on top (53#/35#)
Round 4: Add a DB on top (50#/35#)
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Box Step Over (20'')-6 reps (one partner will hold the d-ball, one will hold the KB, one will hold the DB)
Push Up-6 reps

*Flip box so it is on the opposite side. Switch partners. Continue in this manner until you make it 10 m.  
**None of your implements (KB, DB, or d-ball may touch the ground at any point, if they do you must do 5 burpees before resuming. Have your partners hold your item during push ups.)

Goal: Have fun and work together as a team. CAP at 32 minutes.  

Rx+: Sub Three D-ball Over Shoulder (100#/75#) for ball slams. You will have to hold the D-ball during third portion of the workout, however none of your teammates need to carry it over the box.
Rx: As written
Rx2: 70# sled, 35#/26# KB, 35#/20# DB
Rx3: See coach for modifications.

1st23:20 Julia Sat,Sep 22,2018
1st19:24 Eric M Sat,Sep 22,2018
Eric P Sat,Sep 22,2018
2nd16:40 2Jonathan A Sat,Sep 22,2018

Eric M19:24 Rx
Eric P19:24 Rx partnered w/ Eric M & Siena
Jonathan A16:40 Rx2
Julia23:20 Rx w/ Katriel
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