FRI 1/28/22 WOD

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat C&J - 1 Low Hang Squat C&J - 1 Squat C&J - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat C&J - 2 Rounds -

Strength WOD - Clean & Jerk - 1-1-1-1-1-1-1

WOD - 12 Min EMOM

4 Deadlifts L3-155/105# L2-115/85# L1-85/55#

3 Power Cleans

2 Clean & Jerks

**AMRAP if you can’t keep up**