10/11/14 Partner WOD “Stations”

Main – WOD

Metcon (Time)

At the count of 3,2,1 GO…Both athletes will start at station #1.

Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.

Station I

A) 50 Power Snatches (95#/65#)

B) 5 Tire Flips

Station II

A) 50 Box Jumps (24”/20”)

B) 5 Over the Bar Burpees

Station III

A) 50 SDHP (95#/65#)

B) 10 Toes 2 Bar

Station IV

A) 50 KB Swings (53#/35#)

B) 10 Push Ups

Posted in Workout of the day.