SAT 7/29/23 - 9am - 11am - OPEN GYM / Partner WOD -

Warm Up:

1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.
1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws

2 rounds:
5 deadlifts
– Take turns with partner.
– Build to workout weight.

1 round:
4 step-ups
4 step-overs
4 box jump-overs
– Partners take turns through each step.

2 rounds:
4 wall-ball shots
– Partners take turns.

WOD

For time with a partner:
50-calorie row
50 box jump-overs (20/24 in)
50 deadlifts (125/185 lb)
50 wall-ball shots (14/20 lb) (10 ft)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row

Time cap: 21:00

SCORE: TOTAL TIME

Level 2

For time with a partner:
50-calorie row
50 box jump overs (20/24 in)
50 deadlifts (105/155 lb)
50 wall-ball shots (10/14 lb) (9/10 ft)
30 foot-assisted ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row

Time cap: 21 minutes

SCORE: TOTAL TIME

Level 1

For time with a partner:
50-calorie row
30 box step-overs (20 in)
30 deadlifts (85/115 lb)
30 wall-ball shots (10/14 lb) (9/10 ft)
30 hand-elevated ring push-ups
30 wall-ball shots
30 deadlifts
30 box step-overs
50-calorie row

Time cap: 21 minutes