Saturday 7th February 2015 : Partner WODs

WARM UP:

200 M Run

30 – 30 -30 -30 with the PVC (pass throughs; back squats; front squats; over head squats)

200 M Run

With a Partner : WOD 1 

7 Minute time cap:

600 M Run with a Kettle Bell (45#W; 55#M) then Max Rep Kettle Bell Swings for the remainder of the time

With a partner WOD 2:

12 minute time cap:

15 Calorie Row

10 Weighted Lunges 25#plate

20 Shoulder to Overheads 95# W; 115# M

30 Deadlifts 95# W; 115# M

40 Pull Ups

30 Deadlifts 95# W; 115# M

20 Shoulder to Overheads 95# W; 115# M

10 Weighted Lunges 25#plate

15 Calorie Row