SAT 12/28/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up - 400-meter jog - 10 leg swings/leg - 10 lateral leg swings/leg - 10 unweighted good mornings - 20 alternating torso twists - :20 Samson stretch/leg - 5 Spiderman twists/leg - 20 alternating scorpion stretches - 20 alternating lying hip crossovers - AMRAP 3: 10 jumping jacks - 5 up-downs - 5 push-ups - 10 alternating jumping lunges - Mini round: 200-meter run - 30 double-unders - 10 dumbbell goblet carry reverse lunges

Partner WOD

6 rounds for time: Partners will alternate movements until workout is complete.
400-m run L2-300m L1-200m
30 double-unders L2-15 DUs L1-30 singles
20 DB goblet carry reverse lunges L3-50/35# L2-40/25# L1-30/15#

SCORE: TOTAL TIME

Post WOD
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats