PARTNER WOD, June 20th

Warm-Up
(10 MIN):
400m Run or Row
20 Toe Touches
20 Arm Circles
10 Forward or Reverse Lunges
10 Bear Hugs
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Windmills
10 PVC Pass Arounds
5 Russian Baby Makers
5 Air Squats
5 Russian KB Swings
Core Work
(10 MIN):
Tabata (30 Sec On / 30 Sec Off)
Odd: Heel Touches
Even: Plank Hold (Modify to knees if needed)
PARTNER WOD
For Time:
*1 Mile Run or 2000m Row
100 Burpees
200 Russian KB Swings, #53/35
300 Air Squats
*1 Mile Run or 2000m Row
(40 MIN TIME CAP)
*Partner A will run 400m or row 500m. When Partner A finishes then Partner B will run 400m or row 500m. Repeat to equal 1 Mile.
*Partition Burpees, RKB Swings, and Air Squats as desired
PARTNER ZOOM WOD:
For Time:
1 Mile Run or 2000m Row (40 Down + Backs = 400m Run)
100 Burpees
200 Russian KB Swings or HR Push-ups
300 Air Squats
1 Mile Run or 2000m Row (40 Down + Backs = 400m Run)
(40 MIN TIME CAP)
WOD DETAILS
*Partner A will run 400m or row 500m while Partner B waits. Partner B will run 400m or row 500m when Partner A returns. Repeat this cycle to equal 1 Mile.
*The Mile Run or 2000m Row needs to be complete before any work is started.
*Athletes can partition the Burpees, Russian KB Swings, and Air Squats as desired.
*One athlete will work at a time, split reps as desired