WOD
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Partner WOD / 30 Minute Clock
WOD 1 (10 min cap)
PA – 30-20-10 Push-ups
PB – Hold top of Deadlift 185/135/95
*Switch after each set of push-ups / Both will complete all sets of push-ups
-then
PA – 30-20-10 Deadlifts 185/135/95
PB – Hold top of Push-up position
*Switch after each set of deads / Both will complete all sets of deads
-rest/reset 2 mins
WOD 2 (10 min cap)
PA – 30-20-10 Pull-ups
PB – Hold top of Press 115/75/55
*Switch after each set of pull-ups / Both will complete all sets of pull-ups
-then
PA – 30-20-10 Push Press 115/75/55
PB – Hang Hold from Pull-up bar
*Switch after each set of Push Press / Both will complete all sets of push presses
-rest/reset 2 mins
WOD 3 (10 min cap)
PA – 30-20-10 Thrusters 75/55/35
PB – Hollow Hold
*Switch after each set of Thrusters / Both will complete all sets of Thrusters
-then
PA – 30-20-10 Sit ups
PB – Front Squat Hold 75/55/35
*Switch after each set of Sit-ups / Both will complete all sets of Sit-ups
*If the partner holding stops during a set the repping partiner must stop as well.
**Score = total time for each WOD