WOD 09242025

A. (For warm up)

2 rounds:

10 second overhead lat stretch each side

20 second calf stretch each side

30 second lacrosse ball (foot) each side

2 rounds:

10 hanging kips

20 alternating bicep curls 25s/15s

30 line hop overs

2 rounds:

10 Dbell single arm strict press each side

20 second downward dog

30 running high knees in place

B. “Partner”

(For time)

Partner 1:

50 pull ups

150 double unders

Partner 2:

400m run

-then-

Partner 2:

21-15-9

Pull ups

(50) double unders

Partner 1:

400m run

-then-

60 chest to bar pull ups (split any way)

300m partner run

-then-

3 rounds:

15 bar muscle ups (split any way)

15 synchronized deficit handstand push ups 3.5/2.75”

200m partner run

C. Static stretches