Partner WOD Friday!

COVE WOD

400 M Sprints (tag in tag out)

x 4 (2 each partner)

Then 1 Person works while 1 Person rests:

Burpee Broad Jump (down)

10 Deadlifts

Burpee Broad Jump (Back)

10 Rounds (five rounds each)

200 M Sprints (tag in tag out)

x 4 (2 each partner)

Fitness: 185/125

Performance: 225/155

Open: 225/155

 

Coach’s Tip: One person runs a 400m sprint and then tags their partner to run, so each partner runs two sprints at the beginning and end of the workout. For the burpee broad jump/ deadlifts, all barbells should be placed in the back of the gym so the floor is open for burpee broad jumps. Both partners will begin at the front of the rig by the kids room. One partner will burpee broad jump down to the end of the rig, complete 10 deadlifts, burpee broad jump back to tag their partner, and then partners will switch. Each partner will do this for 5 Rounds.

 

All the feels…

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