SAT 10/19/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up - 1 set: Partner 1 | 1:00 row - Partner 2 | Alternating Spiderman stretch
– Switch after partner 1 finishes the row.

MED-BALL TOSS WARM-UP | 10:00 - 1 set: :30 back-to-back twist passes/direction - :45 granny tosses - :45 chest passes - :30 side tosses, right - :30 side tosses, left - :45 roll passes - :45 overhead throws - :45 squat throws

Partner Row Warm Up - 3 sets per partner: :10 row, moderate - :10 row, fast - :10 row, sprint
– Partners take turns working through sets.
– One partner rests while the other works.

Partner WOD - 20 Min AMRAP:
Row for calories
– Switch as needed.

For Total Calories

Post WOD - 2 sets: 1:00 standing pike stretch - 1:00 saddle stretch