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

Warm Up

3 sets:
10 scorpion stretches (slow)
10 table tops (slow)
:20 sit and reach (middle)
:20 sit and reach (left leg)
:20 sit and reach (right leg)

3 sets:
1:00 row, bike, ski, or shuttle run (easy to moderate pace)
10 good mornings + hop
10 leg swings/leg
10 air squats

2 sets:
10 med-ball squats
:30 row, bike, ski (fast pace)
10 sit-ups

Partner WOD
90 med-ball squats L3-20/16# L2-16/12# L1-60 reps @ 14/10#
80-cal on any machine L2-60 cals L1-50 cals
70 sit-ups L2- 50 reps L1-40 reps
– One partner works while the other rests.

3 rounds for time

Post WOD - 1:00 frog stretch - 1:00 couch stretch/leg