Partner WOD, Festivus Prep 2-10-19

Warm Up

Team Plank Relay Race

Wall Ball Wall Wave for time

3 x

1 push up to DD to SM

20 sec bottom of squat hold

PVC Shoulder series

WOD

2 Rounds for time

25 cal row
20 DB Snatch
15 HR push up
10 DB squat clean

3 Rounds for time

3 person teams

16 cal row
14 DB Snatch
10 HR push up
6 DB squat clean

Dumbbell Variations:
Intermediate Men: 50#
Intermediate Women: 35#
Novice/Masters Men: 35#
Novice/Masters Women: 20#

While one person works the other will be holding a front plank. One person will complete the movement and tag partner for them to complete the same movement. Each person will do all the movements for 2 rounds. Since this is twice the amount of work as the Festivus WOD and there is no time cap, if the person doing the front plank needs to rest, the active partner can keep working.

3 person teams do 3 rounds, 1 person works, 2 alternate holding plank.