WED 3/22/23 WOD

Warm Up – 100m Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 12/30/22)

WOD – 10 Min AMRAP

5 Wall Ball Shots L3-20/16# L2-16/12# L1-14/10#

6 Burpees touch a target above your reach

7 Sumo Deadlift High Pulls L3-70/55# L2-55/35# L1-45/25#

Rounds + Reps