FRI 1/31/25 WOD

Warm Up - 50ft shuttle run – 10 pushups – 10 sit ups – 10 squats – 10 pull ups – 50ft shuttle run – 5 pushups – 5 toes to bar – 5 squat jumps – 5 pullups - 10 clean deadlifts - 10 shoulder presses - 8 clean pulls - 8 push presses - 5 power cleans - 5 push jerks - 5 clean and jerks – Build up:  Clean & Jerks – 2-2-2 (1:30 per set)

Strength – Clean & Jerk – Wave 1:  75% x 3 - 80% x 2 - 85% x 1 - Wave 2:  80% x 2 - 85% x 2 - 90% x 1 - Wave 3:  85% x 1 - 90% x 1 - 95% x 1
WOD
20/16 calorie row L2-15/12 cals L1-10/8 cals
15 front-rack lunges L3-75/55# L2-55/35# L1-45/25#

5 Rounds for Time (12 Min Cap)

Post WOD - 30 reach-roll-lift - :30 Samson stretch/side