FRI 3/24/23 WOD

Warm Up - 2 Laps - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 12/27/22)

WOD – 12 Min AMRAP

10 Single Arm Overhead DB Alt. Lunge Steps L3-50/35# L2-40/25# L1-30/15#

100ft Farmers carry (50ft Rt/ 50ft Lt)

5 Goblet Squats L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps