SAT 9/2/23 - 9am - 11am - OPEN Gym / Partner WOD -

Warm Up

2 sets:
1:00 row
1:00 bike
1:00 plank hold

EMOM 6:
3-5 seated box jumps
– Increase height each minute.

2 sets:
5 push-up to down dog
5 shoulder presses (empty bar)
5 burpees over the barbell

3 sets:
3 push jerks
– Build in load on each set.

Partner WOD
5 rounds of AMRAP 3 with a partner:
3 power cleans L3-135/95# L2-95/65# L1-65/45#
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– One partner completes rounds of the AMRAP while the other runs 400-m. When the runner comes back in, they switch, accumulating a running total of combined rounds of the AMRAP until time elapses at 19:00.

Post WOD - 2:00 Reach, roll, and lift