THU 11/12/20 WOD

Warm Up – 200m Run- 10 Squats – 10 Hollow Rocks – 20 Jumping Jacks – 5 Down/Up Dogs – 10 Push-ups – 20 Zig Zags – 30 sec Push-up Plank – 100m Run – 10 Goose Steps – Empty Bar Warm Up – 5 sec Front Rack Hold – 5 sec Front Squat Hold – 3 Rounds – Clean Progression – 3 Rounds – 1 to Knee – 1 to Hip – 1 Pwr Pull – 1 Pwr Clean – 1 Sqt Clean – 3 Rounds

Strength WOD – Clean – 5-5-5-5-5-5-5 (reset) (Compare to 8/20/20)

WOD – 12 Min AMRAP
L3
8 Thrusters 95/65#
6 OTB Burpees
4 Power Snatches 95/65#
Rounds + Reps

L2
8 Thrusters 75/55#
6 OTB Burpees
4 Power Snatches 75/55#
Rounds + Reps

L1
8 Thrusters 55/35#
6 OTB Burpees
4 Power Snatches 55/35#
Rounds + Reps