Partner fun
CF Megalodon – Masters
Have fun with this one as a group!! Support each other 🙂
Warm-up
100 m
20 Pvc pass throughs
100 m
20 Good mornings
100 m
20 Around the world
100 m
10 Leg swings each direction
Stretches: Chest opener, Samson, shoulder distraction
Get Ready
Support Complex:
3 rds 30 sec work, 30 sec rest. Rest 1 min between rounds
Hang from rig (ACTIVE shoulders)
L sit
Wall sit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner or Team WOD
12 min AMRAP
A: Row or bike 400 m
B: AMRAP
5 Push Press
10 “T2B”
5 BO row
10 Air Squats
ONCE PARTNER 1 FINISHES ROW, HE/SHE PICKS UP ON WHERE PARTNER B LEFT OFF ON AMRAP WHILE PARTNER B ROWS.
**SCALED: go lighter on weights, sub flutter kicks for “T2B”, scale row if necessary
***OPTION: Team of 3, increase total time and have 1 partner rest during row***
