TUE 12/31/24 Partner WOD

Warm Up - :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Snatches:  5 snatch DL + shrugs – 5 muscle snatches – 5 hang power snatches – 5 power snatches – 5 cycling reps – 5 back rack presses – 5 partial ohs – 5 ohs – 5 kip swings – 5 knees to armpits – 5 toes to bar – 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner

PARTNER WOD   - 20 Min AMRAP
24 box jump-overs L3-24/20” L2-20/16” L1-16/12”
24 power snatches L3-95/65# L2-75/55# L1-45/35#
24 overhead squats (65/95 lb)
24 knees-to-elbows L2-knees to elbows L1-lying toes to bar
24-cal bike
– Step down from the box.

Total Rounds + Reps

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