PARTNER WOD:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.
Intermediate:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 7 burpees together.
Beginner:
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners perform 3 burpees together.
Home Workout:
AMRAP 30 with a partner:
10 synchronized burpees
400-meter run
– Partners perform burpees simultaneously.
– Partners alternate running each round, with only one running at a time.
Movement scaling options:
Machine of choice: Pace, substitutions
Burpee: Reps, up-downs
Cool down:
1 set:
:30 standing hamstring stretch/leg
:30 elevated pigeon stretch/side