FRI 10/11/24 WOD

Warm Up - 3 sets:  :30 up-downs to a target (6 in) - :10 rest - :30 mountain climbers - :10 rest – Power Clean:  20 sec setup hold – 5 deadlifts to mid thigh – 5 deadlift shrugs – 5 muscle cleans – 5 power cleans – Thrusters:  5 full grip front squats – 5 wide stance push presses – 5 thrusters –

Strength – 2 power cleans - 2 thrusters – Increase load each set - 7 sets –

WOD – 7 Min AMRAP

7 Squats

7 HOD Pushups

7 Abmat Sit ups

Rounds + Reps
Post WOD - 200-meter recovery walk - :30 foam roll quads/side