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230502 - WED MAY 3

“Danielle’s Partner Party” Buy In: 2 minute partner squat hold with cross arm handgrip (MOD: SYNCHRONIZED SQUAT HOLD) WOD A [12 minute time limit] Burpees & Squats Partner 1 – 10 burpees Partner 2 – 20 squats Partner 2 – 9 burpees Partner 1 – 18 squats Partner 1 – 8 burpees Partner 2 – 16 squats (Continue in this pattern until you get down to 1 burpee/2 squats) *If finished early complete AMRAP (partners in unison): 20 side planks 20 lunges 20 ground thrusts WOD B [12 minute time limit] Pull-ups & KTE sit ups Partner 1 – 15 pull-ups (MOD: RENEGADE ROW, 15 PER SIDE,) Partner 2 – 15 KTE

Partner 2 – 14 pull-ups Partner 1 – 14 KTE Partner 1 – 13 pull-ups Partner 2 – 13 KTE (Continue in this pattern until you get down to 1 pull-up/1 KTE) *If finished early complete AMRAP: 10 partner pushups (MOD: SYNCHRONIZED PUSHUP) 10 synchronized curtsy squats 10 partner sit-ups (MOD: SYNCHRONIZED SIT-UP) Cash Out: Tabata synchronized partner star jumps (optional: with double high-five at the top!)




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240220 - TUE FEB 20

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240219 - MON FEB 19

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240216 - FRI FEB 16

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

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