SAT 3/21/26 - 9am - 11am - Open Gym / Partner WOD

Warm Up - 4 shuttle runs, easy pace
:20 bar hang
10 leg swings/side
3 shuttle runs, moderate pace
10 hanging scap retractions
10 lateral leg swings/side
2 shuttle runs, hard pace
3 strict pull-ups or scaled variation
3 inchworm + push-ups

Partner WOD

2 rounds for time with a partner:
20 shuttle runs L2-same L1-12 shuttle runs
75 toes-to-bars L2-75 knees AHAP L1-75 hanging knee raises
20 shuttle runs L2-same L1-12 shuttle runs
50 strict pull-ups L2-50 kipping pullups L1-50 ring rows
20 shuttle runs L2-same L1-12 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.

For time

Post WOD - 1 set:
1:00 banded hamstring stretch/leg
:30 cat/cow stretch
:30 standing calf stretch/leg