7/30 WOD

Jul 29, 2025
1 min read

Partner Chipper

🧍🏽‍♀️🧍🏽 Format: For Time (Split Reps As Needed)

👟 Warm-Up (12 min)

Partner warm-up (2 rounds):

10 partner high-five sit-ups/ or med ball toss

10 partner plank shoulder taps (each)

20 air squats (sync)

100m jog together or in place

10 jumping jacks each

👫 Partner Workout (22–25 min cap):

Chipper – Split however you'd like

100 Air Squats

80 Sit-ups

60 Alternating Lunges (total)

40 Push-ups

20 Burpees (together – must both do 20)

🧘 Cool Down (10 min)

Partner hamstring stretch

Child’s pose + lat stretch

Neck rolls and deep breathing

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7/30 WOD

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everlong
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