Warmup:

:30 Row

10 Air Squats

10 Iron Crosses

10 Spider-Man Lunge w/twist

30’ light KB suitcase carry L-arm

30’ light KB suitcase carry R-arm

:30 Row

:30 Dead hang on pull up bar

WOD:

Partner WOD

Teams of 2 For Time:

1000m Row

60 Single KB Goblet Squat (55/35)

600m Dual KB Farmers Carry (55/35)

60 Strict Chin-ups

600m Dual KB Farmers Carry

60 Single KB Goblet Squat

1000m Row

*One Partner working at a time. Partners alternate every 250m on the row. Goblet Squats split as needed. Partners walk together during the farmer carries and may switch as needed.

Time Cap: 35:00

Videos courtesy of Functional Bodybuilding and Caution:Strong, respectively.

Grab a good buddy and get going on this partner WOD!  Goal should be about equal work to rest times so both of you stay as fresh as possible. The killer will be the Farmer walks, so make sure both partners are walking at the same time so when one partner has to drop the KBs, partner 2 is ready to take the load. And don’t forget, with chin-ups, use the underhand grip.

Scaling Options:

Strict Chin ups -> Banded Strict Chin Ups -> Supinated grip Ring Rows

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell Forearm smash – 1 Min per side