SAT 4/18/26 - 9am - 11am - Open Gym / Partner WOD - Warrior’s Gate 11-12:30pm -

Warm Up - 3 rounds: :30 jumping jacks - 10 air squats - 10 shoulder tap + shoulder tap + push-ups - 10 unweighted sumo-stance good mornings - Box jump overs: 10 box step ups - 6 box jumps (step over slow) - 6 box jump overs (fast) - 3 rounds: Partner 1 | Double-kettlebell front-rack carry (25 ft) - Partner 2 | Alternating Samson stretch
Switch – Build in kettlebell load across each set to workout loading.

Partner WOD
L3

Double-KB front-rack carry (75 ft) (35/53 lb)
15 box jump-overs (20/24 in)
Double-KB front-rack carry (75 ft) (35/53 lb)
– Partners alternate full rounds, for 5 rounds each.

10 rounds for time

L2

Double-KB front-rack carry (75 ft) (26/35 lb)
15 box jump-overs (16/20 in)
Double-KB front-rack carry (75 ft) (26/35 lb)
– Partners alternate full rounds, for 5 rounds each.

10 rounds for time

L1

Double-KB front-rack carry (75 ft) (15/20 lb)
10-15 box jump-overs (6/12 in)
Double-KB front-rack carry (75 ft) (15/20 lb)
– Partners alternate full rounds, for 5 rounds each.

10 rounds for time

Post WOD - 1 round:
:45 single-unders
:45 upward dog
:45 single-unders
:45 standing calf stretch, right
:45 single-unders
:45 standing calf stretch, left
:45 single-unders
:45 Spiderman twists, alternating
:45 single-unders
:45 child’s pose