SAT 10/12/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up - 1 set: :30 jumping jacks - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 mountain climbers - 10 push-ups - :30 active bar hang - :30 burpees - 10 alternating Samson stretches - 10 scap pull-ups - :30 burpees to a plate - 10 walking lunges - :30 active bar hang - 2 sets: 10 walking overhead plate lunges - 10 burpees to a plate - 100-meter weighted run (together) – Rest 1:00 between sets -

Partner WOD

For time with a partner:
100 walking overhead plate lunges L3-45/25# L2-35/15# L1-25/10#
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together L3-45/25# L2-35/15# L1-25/10#
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges L3-45/25# L2-35/15# L1-25/10#
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time.

Post WOD - 2:00 reach, roll, and lift