SAT 11/8/25 -9am - 11am- Open Gym / Partner WOD -

WARM UP - 6 Min EMOM - Min1 | :45 bike - Min 2 | :20 bar hang + :25 air squats - Min 3 | :45 push-up to downward dog – Increase the pace on the second round - Front squat (from floor): 5 reps of 1/4 front squats - 5 reps of 1/2 front squats - 5 full front squats - Push press: 5 dip and drive (no arms) - 5 strict presses - 5 push presses - Build up: 5 push presses - 5 front squats - 5 calorie echo bike – Use a light weight - 3 push presses - 3 front squats - 3 calorie echo bike – Use intended workout weight.

Partner WOD
21-15-9 (men) 15-12-9 (women)
Push presses L3-115/75# L2-75/55# L1-45/35#
Echo bike calories

21-15-9
Front squats (75/115 lb)
Echo bike calories
– Partner 1 completes all of the push presses and calories at 21 reps, and then Partner 2 completes all of the push presses and calories at 21 reps; then 15, then 9 reps; repeat that format for the front squats and calories.

For total time

Post WOD - 1:00 elevated pigeon stretch/side - 1:00 child’s pose stretch