FRI 12/8/23 WOD

Warm Up – :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (empty bar) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (empty bar) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 10 power cleans (empty bar) – Build up:  power cleans – 5-5-5-5 –

WOD
2 power cleans L3-155/105# L2-115/85# L1-75/55#
50 double-unders L2-25 DUs / Attempts L1-50 singles
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans

For Time

Strength WOD – Power Cleans – 2-2-2-2-2 (touch and go)

Skill - :30 plank hold - :30 rest – 10 rounds

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch