Friday 4/15/16

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HAPPIEST of Birthdays to our own Coach Rachel, who celebrates her 50th today! Thank you Rachel for sharing your coaching talent and passion for health and fitness with all of us — we honor you today with this fun partner WOD!

Bodyweight Strength

Weighted Pull-ups (5×3 – 90 seconds rest b/w sets)

Scale to bodyweight strict pull-ups, or assisted with foot on box or using low bar

Conditioning – Partner WOD


In teams of 2, with a 20:00 clock:

Buy-In: Both partners complete a 200m Heavy Farmer’s Carry together (share the weights; may switch as often as desired)

then, AMRAP in remaining time of*:

50 KB Swings (53/35)
50 Box Step-Ups w/ KB in front rack position (same KB as swings)
50 Med Ball Sit-Ups against the wall (20/14)
50 Ball Slams (choose wt)
50 Double-Unders

SCORE is TOTAL REPS completed as a team PLUS your TOTAL FARMERS CARRY WEIGHT in pounds! (e.g., 300 reps + 2x 35# KBs for carry = score of 370)

*One person working at a time; partition as desired, but each partner has to complete at least 10 reps of each movement!

Mobility Cash-Out

Straddle Against the Wall – 4+ mins!

Categories: WOD

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