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

Warm Up - 1:00 jumping jacks - :30 mountain climbers - :30 alternating spiderman stretches (fast) - 1:00 Echo Bike – Then - Kettlebell Swings:  5 KB swings to eye level / arm – 5 KB swings punch overhead – 5 KB snatches – 2 sets – Then – Toes to bar:  5 hanging knee raises – 5 kipping knee raises – 5 toes to bar or attempts – 2 sets – Then – 5 KB snatches per arm (working weight) – 5 toes to bar – 2 sets –

Partner WOD –

30 Min AMRAP with a partner:  Share the work with one person working at a time -
100-calorie Echo Bike
100 KB snatches L3-70/55# L2-55/35# L2-35/25#
100 toes-to-bars L2-50 toes to bar L1-50 hanging knee raises
- Total Reps completed in 30 min –

Post WOD – 200m cooldown walk – 1:00 forearm stretch