SAT 9/7/24 - 9-11am - Open Gym / Partner WOD -

Warm Up

1 set:
200-meter run
20 air squats
10 broad jumps
10 good mornings

1 set:
200-meter run
15 med-ball front squats (14/20 lb)
20 mountain climbers
10 hang deadlift + shrugs

1 set:
200-meter run
15 med-ball push presses to target (14/20 lb)
10 up-downs
10 hang muscle cleans
10 front squats

1 set:
200-meter run
10 wall-ball shots
10 bar-facing burpees
10 hang squat cleans

3 sets:
3 hang squat cleans

Partner WOD - 25 Min AMRAP

*Share the work / One works at a time

50 bar-facing burpees L2-40 reps L1-30 reps
50 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
800-m run L2-600m run L1-400m Run
20 Hang squat cleans L3-185/125# L2-135/95# L1-65/35#

Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/leg