SAT 9/21/24 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 front squats (95/135 lb)
4 pull-to-stands
200-meter run

1 set:
5 front squats (125/185 lb)
1 rope climb
200-meter run

2 sets:
3 front squats (155/225 lb)
1 rope climb
100-meter run with a plate
– Rest :30 between sets.

Partner WOD: Share the work / One works at a time
5 front squats L3-225/155# L2-155/105# L1-75/55#
5 rope climbs L2-2 rope climbs L1-5 hand over hand
400-meter run with a plate L3-45/25# L2-35/15# L1-25/10#

5 Rounds for time (30:00 CAP)

Post WOD - 1:00 foam roll quadriceps/leg - 1:00 foam roll hamstrings/leg