SAT 1/13/24 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

1 set:
200-meter run, 600m bike, 250m row (slow)
10 alternating hamstring scoops
10 arm swings

3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.

1 set:
200-meter run, 600m bike, 250m row (faster)
10 unweighted good mornings
10 arm circles

Mini rounds

3 rounds:
6 kettlebell swings, partner 1
6 kettlebell swings, partner 2
6 walking lunges, partner 1
6 walking lunges, partner 2
– Use workout load and practice fast transitions.

Partner WOD
800-meter run, 2400m bike, 1000m row
80 KB swings L3-55/35# L2-45/25# L1-35/15#
80 KB walking lunges
800-meter run, 2400m bike, 1000m row
– Run, bike or row together, and split KB work as desired.

For Time

Post WOD

3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right