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  • Writer's pictureJohn Fadel

Cardio/Core partner WOD

Partner WOD

Everyone in pairs, odd person there can be teams of three. Your always waiting on the last person to finish tho.

5 teams per section

4 min per section

.90 rest in between each section to switch

2 Laps

4on:.90off


*One partner does the work while the other is holding waiting for the other to finish. Then switch.

The work:

  1. 8 Devil presses 40/25 - low plank

  2. Sprints corner building & back - pull up hold on rig option use bands

  3. Bikes 15/12 cals - KB upright row Hold (KB under chin)

  4. 10 box jumps (lock the hips out) - Wall sit front raise hold 15/7.5


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