Partner WODs

Warm up: Dynamic stretching

Strength:
Back Squat
 - 5 reps 105#
 - 5 reps 135#
 - 5 reps 165#
3 rounds

Power Clean
5 reps 115#
on the minute for 10 minutes
= 50 reps

Metcons:
30 seconds on 30 seconds off
pull ups  (12, 12, 11)
push ups  (28, 22, 20)
chair dips  (32, 25, 35)
3 rounds

30 seconds on 30 seconds off
extreme push ups  (32, 24, 25)
inverted rows   (26, 22, 20)
jump ropes  (52, 59, 62)
3 rounds

Later this afternoon i did this:
5 bench press 135#
5 power cleans 115#
5 rounds for time:
7:05
Endurance:
6 miles of biking

Notes: I worked out with a freind today, so on the metcons we switched every 30 seconds. So while one was doing the set the other was resting. Good day!

HOOYAH
Drew