SAT 8/26/23 - 9am - 11am - Partner WOD / Open Gym -

Warm Up

1 set:
35/50 calorie bike

3 sets:
10 wall-facing squats
50 foot single-arm overhead KB carry/arm

1 set:
10 kip swings
1 Turkish get-up/arm

1 set:
5 pull-ups
1 Turkish get-up/arm (increase weight)

1 set:
5 pull-ups
1 Turkish get-up/arm (workout weight)

Partner WOD
120 pull-ups L2-jumping pull ups L1-Ring Rows
30 KB Turkish get-ups L3-50/35# L2-35/20# L1-25/10#
– Switch arms as needed - Share the work -

For Time

Post WOD - 1 set:
1:00 lacrosse ball chest mash each side
1:00 lacrosse ball shoulder mash each side