CrossFit Orange County

4/13/13

WOD

Partner WOD

Part A:

Row2000 meters

Front Rack Hold bodyweight

Then immediately after completing 2000m row and unloading weight….

Part B:

Sled push 500 meters 200# + sled (50 meters at a time in 25 m increments)

Plank hold

In teams of two(team members up with relatively the same bodyweight ), one partner must row while the other holds a barbell @ bodyweight in the front rack position. Once the athlete racks the weight, or verbally announces to switch, they must switch with their partner. The athlete rowing cannot start until the other athlete has the weight in the front rack position. The weight is taken from the squat rack not the floor. If the weight is dropped on the floor both athletes must unload the weight, re rack it, place the weights back on the bar, and resume rowing once either athlete has the bar in front rack position. Once the team has competed 2000 meters on the rower they must unload the weight as fast as possible and start with Part B. One athlete must push the sled a total distance of 50 meters by pushing it 25 meter and back while the other holds a plank position. Both athletes must push the sled a grand total of 250 meters each. If one members comes out of plank position the other must stop pushing the sled till the athlete resumes the plank position.