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Warm Up:

  • Run 400m
  • Junkyard Dogs x 3 ea.
  • Cobra stretch
  • Supermans x 20
  • Hollow Rocks x 20
  • Squat Series
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Wall Climbs x 3
  • Push Ups x 15
  • Pull-Ups x 10
  • Burgener warm up as a class

Partner WOD:

As a team, complete 4 rounds of the following:

  • Partner 1: 5 Bench Press (155/95)
    • then,
  • Partner 2: 25 DU's
    • then,
  • Partner 1: 1 Rope Climb
    • then,
  • Partner 2: 10 Pull-Ups
    • then,
  • Partner 1: 10 HSPU
    • then,
  • Partner 2:  2 Snatches 145/115
  • Run 400m together, switch and repeat.


CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com