"Partner Pandemonium"

EQUIP: Partner, Rower, Slam Ball (30/20), DBs (a: 25/20, i: 20/15, b: 15/10), Rope, Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

*400m Indian Run (w/ partner)(to Stop sign and back)

-@ Stop Sign: 20 x OH Air Squat + 10 x Push-Up + Windmill R & L

NOTES: 

*If more than 7 teams, remaining teams will hit the rower at the end of the WOD, rather than at the beginning.

*We may have a team of 3 (use the “shadow” method), but a team of 3 will require 2 rowers.  

*Teammate may only row (accumulate meters) while partner is actively Burpee-ing.  If partner rests, rower must pause.  Same goes for Pull-Ups and Bar Hang (may only accumulate Pull-Up reps while partner is hanging), as well as Rope Climb and Hollow Body Hold.

*If you are paired with somebody who cannot run, or who cannot run at your pace, you may have P1 run 750m on own and P2 row the same or run 350m.

Get Through As Much As Possible of the Below 3 Sets (record time for each):

Complete For Time w Partner -

Station 1:

P1: 10 x Burpee

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 10 x Pull-Up

P2: SB Squeeze Bar Hang (30/20)

-switch and repeat until team completes 100 reps of Pull-Up

- 2 min Rest -

Complete For Time w Partner -

Station 1:

P1: 10 x DB Squat Clean + Thruster

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 5 x HSPU

P2: Handstand Hold (sub: headstand or plank hold)

-switch and repeat until team completes 50 reps of HSPU

- 2 min Rest -

Complete For Time w Partner -

Station 1:

P1: 10 x Tuck Jump-to-Pike Jump (sub: 20 Tuck Jump)

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 1 x Rope Climb (sub: 5 x Supine-to-Stand Rope Climb OR 10 x T2B)

P2: Hollow Body Hold

-switch and repeat until team completes 10 reps of Rope Climb