SAT 2/14/26 - 9am - 11am - Partner WOD / Open Gym -

Warm Up
:30 hollow rock / Pike hold - :30 med-ball squat / Pull-up bar hang - :30 walking lunge / Plank hold
– :30 V-up / :30 handstand hold (either wall walk or kick up) - :30 wall-ball shots / reverse grip pull-up hold - :30 overhead med-ball lunges / Side plank – Alternate back and forth with your partner every :30 - Toes to bar: 5 scap pulls - 5 hanging knees to 90 - 5 knees to armpits - 5 toes to bar

Partner WOD
30 toes-to-bars - non-working partner holds a handstand against a wall
45 wall-ball shots 20/14# -  non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L2
30 knees-to-chest - non-working partner holds a handstand against a wall
45 wall-ball shots 16/12# - non-working partner hangs from the pull-up bar
60 overhead med-ball lunges - non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

L1
30 hanging knee raises - non-working partner holds a plank
30 wall-ball shots 14/10# - non-working partner holds the bottom of a ring row
30 walking lunges, non-working partner holds a single-dumbbell overhead 15/10#
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

3 rounds for time

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)