TUE 9/24/24 Partner WOD

Warm Up - 2 sets:  100-meter run - 10 alternating Cossack squats - 10 ring rows - 5 up-down + jump and reaches – Pull up:  3 kips + 3 big kips – 3 kipping pullups with pause – 3 kipping pull ups – 5 kipping pull ups – Squat Clean:  20 sec setup hold – 5 muscle cleans – 5 front squats – 5 squat cleans – Build up:  1 set:  3 squat cleans/person – Rest :30-1:00 - 5 squat cleans/person – Use workout load –

Partner WOD
30 squat cleans L3-95/65# L2-65/45# L1-45/35#
30 pull-ups L2-Banded L1-Jumping
800-m run L2-600m L1-400m
– Athletes run together and break up the cleans and pull-ups as needed –

3 Rounds for Time

Post WOD - 2 sets:  1:00 foam roll calves - :30 cat-cow - :30 standing pike stretch