15 August 2015 15 August 2015
Saturday 15 August 2015 '15 August 2015'

swingerPARTNER WOD
Open gym 0900-1030
WOD 1030

1. Warm-up
a. 3×25 Band pull-a-parts
b. 3 Rounds
12 Box step-ups w/ wallball overhead
8 Horizontal Ring Rows
2. Strength
No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up.
3. Oly
Pause power position clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.
4. Met-Con
in teams of two
20 Rounds
6 Clean and jerk 185/125lbs
12 Burpees to 12″ target
18 Wallballs 20/14lbs
5. Extra
AMRAP 7 minutes
2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.

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