There’s something a little less painful about partner WODs — no matter how brutal they are. Having someone to suffer with makes them a bit more bearable. If you’re ready for a real challenge, grab a mate and give Shinners a try.

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his hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019. ​- ​Dedicate your reps to Shinners!

A post shared by The WOD Life (@twlwods) on Feb 15, 2020 at 4:33pm PST

3 Quick Tips for Success

Burpees

Remember what a burpee essentially is: falling down and getting up. They don’t have to be pretty, but keep moving.

Rowing

Explode through your feet and legs, and then finish with your arms. Check out this blog on how to row more efficiently.

Kettlebell Swings

KB swings are largely an exercise of explosiveness. Use your hips to send the kettlebell overhead.

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