Partner Friday

Partner WODs... Got to love 'em.

The partner WOD gives you a chance to work at extraordinary levels by having a partner back you up when you get to your max limit.

Partnering also gives you a chance to work with someone in a capacity that will either give you an opportunity to teach, or to learn.

So remember to have a good time today.

Group warm up

PVC Pipe Game

Strength

15 minutes to find a 1RM Bench press

Start with 10 pushups - Then an empty bar set - Then start at 50% of max

Partner Metcon (20 minute cap)

1 works while the other partner holds

60 Thrusters - partner holds Front rack with 2nd bar

50 backsquats - partner holds the bottom of the air squat

40 Push Press - partner hangs from the bar

30 Box Jumps - partner holds push up plank position

20 pistols - partner holds a handstand

30 Box Jumps - partner holds push up plank position

40 Push Press - partner hangs from the bar

50 backsquats - partner holds the bottom of the air squat

60 Thrusters - partner holds Front rack with 2nd bar

level 3 - 95/65

level 2 - 65/45

level 1 - 45/35

*Coaches will demo scaled pistol options

*This Metcon is meant to be fast and Furious. Don't Scale above Level 3 - JUST GO FASTER!