Announcements: Welcome back from the long weekend! I hope everyone had a nice day off yesterday!! Today we will be doing a partner WOD, so find someone of near equal size and strength and get after it! We will do both Part 1 and 2 of the WOD in the 62 room if there is enough room. If it is tight on space, we will do Part 2 in Hayes Gym.
Equipment required: 1 x medicine ball per person.
Warm-up and instruction: Matt will demo the wall ball shot and Adam will discuss points of performance. Everyone will have an opportunity to practice as they warm-up. WOD starts NLT 0545 so we have time to finish!!
150 x wall ball shots (20/14 lbs. to 10' target)
NOTE: each person will do 15 x wall ball shots and then rest as their partner does 15 WBS. Continue to alternate until 150 are complete.
NOTE2: Scale/modify as needed - if your partner needs to rotate out before 15, that is fine, but if capable, stick to 15 each.
Rest 2 minutes and then:
Part 2: Partner pull-ups
Advanced: 100 x pull-ups for time
Intermediate: 80 x pull-ups for time
Beginner: 60 x pull-ups for time
NOTE: Each person will do 10 x pull-ups and then rest as their partner does 10. Continue to alternate until 100 are complete.
Post partner's name and times for each WOD to comments.