June 4, 2016

a) WARM UP:

Find a partner –

  • while partner 1 holds the bottom of a squat, partner 2 runs to the end of the gym and back – then switch
  • while partner 1 does scap push ups, partner 2 bear crawls to the end of the gym and back – then switch
  • while partner 1 does sit ups, partner 2 runs to the pull up rig and does 5 jumping pull ups – then switch
  • Give your partner a high 5 and get ready for some fun.

 

b) PARTNER WOD:

3 person teams**:

**each team has a KB that cannot touch the ground.  If the KB touches the ground, the team does 5 burpees together.

  • Each person completes 500m row. Partners hold bottom of squat.
  • 40 WB each. Partners hold a v-sit.
  • 60 pull ups total. Partners rest.
  • 40 KBS each. Partner holds plank.
  • 400 m run together. Don’t forget your friend, the KB!

 

 

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