Saturday, August 3 WOD

Partner WOD: Pace Horse workout for max reps

Station #1, Five rounds of:

  • 15 Ring Dips
  • Row for Calories

Station #2, Five rounds of:

  • 30 Walking Lunges
  • Sit-Up to Box Jump, 24/20″

Station #3, Five rounds of:

  • Run 200 meters
  • Wall Ball, 20/14lbs

Station #4, Five rounds of:

  • 20 Back Extensions
  • Double-Unders

The Rules:

  • The Pace Horse is the first movement listed at each station
  • Points are scored based on how may reps are done during the second movement at each station
  • Partners must switch between movements 5 times before moving on to the next station
  • Your score is the total reps accumulated by both teammates at all stations

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

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