FRI 9/19/25 WOD

Warm Up - 3 rounds:  10 calories per partner – One partner moves through each one of the stretches from the list while the other works. – Use machine of choice and pick up the pace each round - Stretches:  1) Alternating toy soldiers, slow - 2) Alternating Samson stretch - 3) Alternating plank reach-throughs - 1 round:  :20 plank hold from knees - :20 rest - :20 plank hold - :20 rest - :20 plank hold - :20 rest - 2 rounds each:  5 calories – Non-working partner holds a plank. – Practice fast transitions.

Partner WOD – 10 Min AMRAP
Max-cal on any machine
– Non-working partner holds a plank.

Total Calories

Strength – Weighted pullup – 3-3-3-3-3-3-3 Alternate with Weighted dip – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side