It’s always better working out with a partner. More motivating and it pushes you to continue and not let your partner down.
CF Class WOD: Run or Row 5K
Nooner CF WOD: “Weighted 5K” 2600 meter credit for reps (5.2 meters per rep) + 2400 meters of running
In teams of 2: “A” – runs 200m then runs 100m with plate 45/25 (400m distance credit)
while “B” starts to complete total reps per team of the following exercises: 50 squat thrusters 100 KBS 55/25 150 mountain climbers 200 single unders (each) or 67 Double unders (total)
4 rounds of running for each team member. After each run, team members switch places and pick up where the other left off.
Partner KB WOD: you go, i go
Dual kb clean to push press (clean before every press)
up the ladder
Stanlee does 1 Lamar does 1 Stanlee does 2 Lamar does 2…etc.
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