SAT 2/10/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up: :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank shoulder taps - :30 row (moderate pace) - 10 knee push-ups - :30 active bar hang - :30 row (fast pace) - 10 single-arm dumbbell shoulder presses/arm - 10 scap pull-ups - :30 row (sprint pace) - :30 single-arm dumbbell overhead hold/arm - 10 kip swings - :30 plank shoulder taps - :20 pike shoulder taps - :15 handstand walk -

Mini round: 2 rounds: 5-calorie row, partner 1 - 5-calorie row, partner 2 - 2 wall walks, partner 1 - 2 wall walks, partner 2

Partner WOD
50-calorie row L2-40-calorie row L1-30-calorie row
10 wall walks L2-6 wall walks L1-10 x [2 shoulder taps + 1 push-up)
– One person works at a time.
– Split the work as needed.

5 Rounds for Time

Post WOD: 3 sets: :30 band pull-aparts - :30 child’s pose stretch