THU 9/17/20 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 – Squat Clean – 3-3-3-3-3-3-3 (Reset) (Compare to 6/25/20)

WOD – 9 Min AMRAP
L3
7 HSPU
35 Double Unders
Rounds + Reps

L2
7 Modified HSPU
15 Double Unders
Rounds + Reps

L1
7 Pike / Knees on Box HSPU
35 High Jump Singles
Rounds + Reps