Thursday, March 28th, 2019

CrossFit Prince George – WOD

The goal for this partner wod is to choose rep schemes and weights that allow for a consistent pace to be maintained throughout the workout. One partner works while the other rests. Partition the reps as needed. Communicate well with your partner and keep moving.

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Warm-up

3 Rounds (easy pace)

10 Cal Row

15 Strict Press 45/35

5 Burpees

Squat Mobility

Front Rack Prep

Partner WOD

Metcon (Time)

Partner WOD

50 Back Squats 135/95

40 Pullups

30 Sh2OH 135/95

50 Front Squats 95/65

40 Pullups

30 SH2OH 95/65

50 OH Squats 65/45

40 Pullups

30 SH2OH 65/45

Core

Option 1:

Accumulate 2:00 Dragon Flag

Option 2:

Accumulate 2:00 Hollow Hold

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