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

Warm up - 2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 strict pull-ups or jump and control lower pull-ups

2 rounds:
100m Run
:30 toes-to-bars
100m Run
:30 Russian kettlebell swings
100-meter run

WOD

16 Min AMRAP
20 toes-to-bars L2-Toes as high as possible L1-Lying T2B
30 Russian KB swings L3-70/55# L2-55/35# L1-35/20#
200-m run L2-same L1-100m

Total Rounds + Reps

Post WOD - :30 Bar hang - 1:00 pike stretch - :30 Bar hang