Hey there everyone, tomorrow’s work is pretty awesome and will require workout buddy for a Partner WOD, so get your play date set up!
First, for the strength piece, we are focusing on the snatch balance into an overhead squat. Your goal is to build into a heavy combo in 10 minutes, so no time for extended breaks between sets. Get in, get it on, get it done.
Once that is complete, the WOD is built to be shared, both the experience and the reps. First, the experience; You and your partner will complete a one mile run together. That’s the entire thing. I’m not saying run holding hands like you’re on a Swiss mountain in the sound of music, but never leave your wing man.
Once you both return to the box, complete the following and break down the reps as needed but evenly: 60 Kettle Bell Swings, 20 Burpees, 60 DB Thrusters, 20 Burpees, 60 Over Head Plate Lunges, 20 Burpees.
Then once you peel yourself off the floor, give your partner a high-five and tell them they’re awesome.
Snatch Balance + OHS build to heavy in 10 minutes
Teams of 2:
1 Mile run (together)
60 Kettlebell Swings 53/35
60 Dumbbell thrusters 50/35
60 lunges w/ plate over head 45/25
*Break reps up evenly