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WOD…Oct 18th…Partner!

Partner WOD

25 min AMRAP

@1015 minute mark both teammates run 400m

The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise. Example Round 1 – Partner 1 does wallball, situps, Pullups, squats and Partner 2 does KB Swings, jumping lunges, ring dips. Round 2 would then switch with partner 2 starting with the wallball etc…

20 Wall-ball (20/14) – 9/10′

20 KB Swings (24/16k)

20 Sit-ups

20 Jumping Lunges

20 Pull-ups – mod with band or ring row

20 Ring Dips – mod with band or boxes

20 Squats

*if a large class start ½ of the teams on the 1st four exercises and the other ½ on the 2nd four


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