SAT 1/4/25 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 deadlifts
10 med-ball front squats
10 false grip ring rows
10 ring dips, using the feet for assistance as needed
10 power cleans
10 med-ball push press
10 low-ring transitions
10 push jerks
10 wall-ball shots
10 kip swings on the high rings
10 clean and jerks

3 sets:
3 clean and jerks
1-3 muscle-ups

Partner WOD

For time with a partner:
180 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 muscle-ups L2-30 jumping muscle ups L1-30 Ring rows + box dips
60 clean and jerks L3-135/95# L2-95/65# L1-55/35#

SCORE: TOTAL TIME

Post WOD - 2 sets: :30 alternating scorpion stretch - :30 pigeon stretch/leg