Partner WOD

Warmup:
I rode my bike to work (9 miles), then rode to CFM after work (2 miles), then home after the WOD (8 miles).  I didn't make it to the box in time for warmup.

WOD:  "Partner WOD"

In teams of 2 with only 1 member working at a time complete the following work:

Row 1000M

20 Tire Flip Jump Throughs

Row 2000M

20 Tire Flip Jump Throughs

Run 800M

20 Tire Flip Jump Throughs

Run 1 Mile.

20 Tire Flip Jump Throughs

*Remember, This work is completed by a team.  If the work is split evenly, each team member will complete 40 Tire Flip Jump Throughs , run 3/4 of a mile and row 1500M (Level 3).  Minimum Run leg for any individual is 400M.

Time 36:04 Rx - I worked with a guy named Mark.

Saturday

Warmup:
20 meters of bear crawl, various hops with 4 points of impact, high knee stretches
10 kettlebell swings

WOD:  "Saturday"
For time:

Run 800 m

42 Kb swings

24 pushups

Run 400 m

21 Kb swings

12 pushups

Run 200 m

10 Kb Swings

6 Pushups

Time 15:29

I completely made this my own from the original WOD at the box.  Nursing various ailments and easing back into working out after an extended hiatus.  Anyway, it worked for me.