Its Friday so that can only mean one thing.......PARTER WOD!!!

In pairs ("or teams of 2" ~Brad Rivers 2012)

Both Partners Working at the same time

20 Minute AMRAP

• Partner 1 Rows 200m
• Partner 2 Performs 10 Back Squats (60kg/40kg)

Partner 1 & 2 switch only when both have finished

When both partners have performed both movements once that is one round.  Accumulate as many rounds as possible in 20 minutes.

The bar should start from the floor, but if you can't clean and jerk it to behind your head safely then use a rack only scale the weight if you will struggle with 10 reps Rx from the rack. Ideally this will be unbroken, if you are having to break the set of 10 then consider scaling the weight.

A few of you have been asking about some diet advice.  This should cover it: