WOD | 03.12.2017

Partner WOD
For time:
Run, 1600 m
100 Pull-ups
200 push ups
300 air squats
Run, 1600 m

Work in teams of 2. Both partners run the 1600 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time.

20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 1600m

Oly WOD
1) 10 x 3-position paused snatch pull (just above floor, hang, power + shrug pull)
5sec pause in each position (shrug pull is explosive)
Build to a very heavy weight
Straps are highly recommended

2) 3 x 8 Sots press (3sec pause on lockout)