SAT 6/1/24 -9am - 11am - Open Gym / Partner WOD -

Written By Ferber Wilson

Warm Up

3 sets: :30 alternating Spiderman stretches - :30 up-downs - :30 PVC pass-throughs - :30 rest - 3 sets: :30 air squats - :30 burpees - :30 PVC shoulder presses

PARTNER WOD
21 thrusters L3-115/75# L2-95/65# L1-45/35#
12 rope climbs L2-6 rope climbs L1-6 hand over hand pull to stand
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
– Each partner completes the designated number of thrusters, then split rope climbs as needed -

Total Time

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

Ferber Wilson
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FRI 5/31/24 WOD