SAT 4/5/25 -9am - 11am Open Gym / Partner WOD -

Warm Up - P1: 1:00 row P2: slow Alternating Samson stretch - P1:30 row, moderate - P2: Alternating scorpion stretches - 10 synchronized sit-ups - P1: :30 row, fast - P2: Unloaded good mornings - P1: :30 row, fast - P2: Inchworms - KB: 5 KB deadlifts - 5 Russian KB swings - 5 American KB swings -

Partner WOD

For time with a partner:
100-cal row L2-75 cal row L1-50 cal row
50 synchronized sit-ups L2-same L1-30 synchronized sit-ups
100 KB swings L3-55/35 L2-45/25 L1-35/15
50 synchronized sit-ups L2-same L1-30 synchronized sit-ups
100-cal row L2-75 cal row L1-50 cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

SCORE: TOTAL TIME

Post WOD - 1:00 couch stretch/side - 1:00 hamstring stretch/side