SAT 3/30/24 -9am - 11am - Open Gym / Partner WOD -

Warm Up - 1 set: 3:00 run, row, bike, or ski - 2 sets: :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 alternating dumbbell deadlifts – Build in load on the deadlifts - 1 set: - 10 handstand shoulder taps (stomach-to-wall) - 10 hanging knee raises - 10 alternating dumbbell sumo deadlift high pulls - 10 handstand hip taps (back-to-wall) - 10 knees-to-armpits - 10 alternating dumbbell snatches - 2:00 handstand walk practice - 1 sets: 15-ft handstand walk - 5 toes-to-bar
10 alternating dumbbell snatches -

Partner WOD - 15 Min AMRAP - Alternate rounds -
10 double-dumbbell box step-overs L3-35/25# 24/20” L2-25/15# 20/16” L1-15/10# 16/12”
5 shuttle runs
– 1 shuttle run = 25 feet down/25 feet back

-Partners alternate completed rounds-

Total Rounds + Reps

Post WOD - 1:00 calf smash / side - 1:00 couch stretch / side