FRI 2/10/23 WOD

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 11/23/22)

WOD – 12 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

6 Toes to Bar L2-Knees AHAP L1-Lying T2B

4 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps