SAT 9/14/24 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

3 sets:
:30 bike (easy)
:20 bike (moderate)
:10 bike (fast)

2 sets:
10 banded pass-throughs
10 band pull-aparts
10 scap pull-ups
10 scap push-ups
:30 bike (workout pace)
– Rest :20 between movements.

Partner WOD -
15/10-cal bike: P1 bikes
:30 accumulated dead hang hold: P2 hangs while partner P1 bikes
15/10-cal bike: P2 bikes
:30 accumulated handstand hold: P1 handstand holds while P2 bikes
15/10-cal bike: P1 bikes
:30 accumulated ring support hold: P2 ring support while P1 bikes (P2 begins on bike for next round)

4 Rounds for time

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