SAT 10/26/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up

3 rounds: 200-meter run or ski - 10 alternating Spiderman stretch + reaches - 10 push-ups to downward dog - 10 reverse lunges - 10 alternating scorpion stretches - 10 air squats - 10 scap pull-ups Knees to elbows: 5 small kips - 5 kips + lever down - 5 knees to armpits - 5 knees to elbows - Front rack dumbbell lunge: 4 reverse lunges (no weight) - 4 front rack reverse lunges (light weight) - 4 front rack reverse lunges (med weight) - 4 front rack reverse lunges (working weight) -

PARTNER WOD
80 knees-to-elbows L2-knees as high as possible L1-lying T2B
80 alternating double-DB front-rack lunges L3-35/20# L2-25/15# L1-15/10#
– Rest 2:00
60 knees-to-elbows
60 alternating double-DB front-rack lunges
– Rest 1:00
40 knees-to-elbows
40 alternating double-DB front-rack lunges

For time

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves