FRI 10/3/25 WOD

Warm Up – 200-meter jog - High knees (25 feet) - Butt kickers (25 feet) - Walking Samson stretch lunges (25 feet) - 1 round with a partner:  Partner 1 | :30 shuttle runs (easy) - Partner 2 | :30 alternating elbow-to-insteps – Switch - Rest :30 - Partner 1 | :30 shuttle runs (moderate) - Partner 2 | :30 alternating reverse lunges – Switch - Rest :30 - Partner 1 | :30 shuttle runs (fast) - Partner 2 | :30 kettlebell good mornings – Switch – Kettlebell swings:  10 KB deadlifts – 5 Russian KB swings – 5 Kettlebell swings

Partner WOD

14 Min AMRAP
Max KB swings L3-70/55# L2-55/35# L1-35/15#
– Every 2:00, including 0:00, both partners perform 5 shuttle runs.
– 1 shuttle run is 25 ft out and back.
– Partners switch as needed.
– No floor touch on the shuttle run.

Strength – Overhead squat – 3-3-3-3-3 (3 min per set)

Post WOD - 1:00 unweighted sumo-stance good mornings - 1:00 cat cows