SAT 7/5/25 - 9-11am - Open Gym / Partner WOD -

Warm Up - 1 set: :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - :30 burpees - 10 single arm KB presses, right arm - 10 single arm KB presses, left arm - 10 shoulder taps - 8 wall step up shoulder taps - 6 handstand shoulder taps - 2 wall walks - 5 KB swings - Final Partner Warm up:

Partner 1: :30 bike
Partner 2: :30 bike
Partner 2: 5 KB swings
Partner 2: 5 KB swings
Partner 1: 1 wall walk
Partner 2: 1 wall walk

Partner WOD

20 Min AMRAP
50 calorie bike L2-40 cal bike L1-30 cal bike
100 KB swings L3-70/55# L2-55/35# L1-25/15#
20 wall walks L2-10 wall walks L1-20 wall step ups
– Split work as needed; 1 partner works at a time.

Rounds + Reps

Post WOD - 3 sets: 20 banded pull-aparts - :30 wrist extension stretch/arm