THU 3/13/25 Partner WOD

Warm Up - 200m run - 10 alternating Spiderman stretch + reaches - 10 alternating Samson lunges - :30 change in support drill - :30 falling forward drill - :30 position drill - 200m run - 1 round:  5 push-ups to downward dog - :20 static pull-up bar hang - 5 inchworms - 10 scap pull-ups - 10 steps bear crawl - 10 kip swings - 3 kip swings + knees to armpits - 3 kip swings + 1 toes to bar - 5 toes to bar -

Partner WOD
30 toes-to-bars L2-20 toes AHAP L1-20 knees to 90
400-m run L2-300m L1-200m
– Share the toes-to-bars and run together.

4 Rounds for time

WOD - 10 Min EMOM

10-20 handstand shoulder taps L2-10-20 shoulder taps feet on box L1-10-20 pushup plank shouder taps

Total shouder taps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves