SAT 12/16/23 - 9am - 11am - Open Gym / Partner WOD -

WARM UP - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 air squats - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees

With PVC:  5-4-3-2-1 - Pass through / OHS

With Empty Bar:  OHS 5-3-1

Rope climb progression:  3 hand over hand – 2 foot hooks – 1 foot hook + 1 pull – 1 rope climb (3 pulls)

Box jump-overs:  6 box step ups – 3 box jumps – 3 box jump-overs

 PARTNER WOD
10 rope climbs (15 ft) L2-8 as high as possible L1-10 hand over hand
20 burpee box jump-overs L3-24/20” L2-20/18” L1-18/16”
30 overhead squats L3-115/75# L2-85/55# L1-55/35#

3 rounds for time with a partner - share the work - one works at a time

Post WOD
:30 lat roll/side
1:00 cobra stretch