SAT 2/28/26 - 9am - 11am - Open Gym -

Warm Up: 4 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work.

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jump rope

1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

1 set:
10 unweighted good mornings
20 walking lunge steps
20 banded side steps (moving right)
20 banded side steps (moving left)
:30 jump rope

5 sets:
3 deadlifts
– Build up in load
– Rest :30-1:00 between sets.

WOD – Quarterfinals #3

3 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-225/155# L2-185/125# L1-55/35#

2 rounds of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-275/185# L2-225/125# L1-75/55#

1 round of:
50 double-unders L2-25 double-unders / attempts L1-50 singles
10 deadlifts L3-315/225# L2-275/185# L1-85/65#

For time (12 min cap)

Post WOD - 2 sets: :30 scorpion stretch hold/side - :30 pigeon stretch/leg