07/09/2016 Happy Saturday!

Jeff hits the bottom of his back squat pretty effortlessly.  Looks like someone's been doing a lot of mobility work!

Jeff hits the bottom of his back squat pretty effortlessly. Looks like someone’s been doing a lot of mobility work!

WOD:

Partner Workout:
200m Buddy Carry
10 Rope Climbs
400m Run
20 Strict Pullups
400m Run
30 Inverted Ring Rows
200m Buddy Carry

Make sure you partner up with people that are of similar build AND are going to be doing similar, if not the same, scaling/modifications during the workout.

The workout is done in a relay fashion for the movements but you need to perform the Buddy Carry together (duh) and the Runs together. So, you each do 100m buddy carry (switch half way), share the Rope Climbs/Pullups/Rows any how and run the 400m Runs together.

Beyond Rxd and Rxd: Ideally, you want to split the work down the middle, but if one person is slightly better at one movement than the other, it’s fine if they do a few extra reps, but not ALL of them. For the Inverted Ring Row, place your feet on a box so that your shoulders are lower than your feet.

Fitness:  use a pretty heavy MB to make it uncomfortable. If you want to buddy up and try carrying each other, great!  Otherwise a MB will work too. Make the last of Ring Rows harder than the set before, by either walking your feet further back, or lower the Rings a little. Hold yourself to a hard standard though.

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