Partner WODs
At 0:00
10 Rounds for Time:
12/9 Calorie Row
9 Toes-to-Bars
6 Hang Power Cleans 155/105
*20 minute cap
Partners alternate 5 rounds each. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get them done mostly in 1-3 sets. The barbell should be medium-heavy for you, unbroken on the fast end.
At 25:00
For Time:
20 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
30 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
40 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
50 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
60 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
*20 minute cap
Break up the reps however desired. The Burpee Box Jumps are Rx’d as a 2-foot takeoff. There is no extension requirement atop the box, and you may jump down or step down as desired.
Post times for each workout, Rx, and partner to comments.
How could you say “no” to this face?
GET YOUR 2018 DOGS OF CFSBK CALENDAR!
The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
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