WOD 110830

Deload 2/7

Timed Effort

Partner workout:

Every four minutes on the fourth minute for twenty-eight minutes (8 intervals)

In any order:

400 meter relay run
30 Clean, 95/65 (good form, each rep ends in the full rack position, hold one second)
200 meter Friendship Farmer Carry 2P/1.5P (KB is held with one partner's left and one partner's right hand)
30 Push-Jerk 95/65 (Good form, catch with bent knee, end in full lockout, hold one second)
400 meter Friendship Run
40 Box Jump 24/20, alternating reps
Partner Sandbag Carry, 200 meters, 100/65 (only one partner may carry at one time)
20 pull-ups (both partners hang from bar entire time alternating pull-ups in sets of two: coming off bar = 5 burpees for each partner)

On clean and push-jerk only one partner can go at once, each partner performs equal amount of reps.

Mixed gender teams using men's weight will divide score in seconds by .85
Mixed gender teams using women's weight witll multiply score in seconds by 1.15

Post time for each movement to comments.