FRI 6/23/23 WOD

WARM UP - :30 row (easy pace) - 10 push-ups - :30 row (moderate pace) - 5-10 piked push-ups - :30 row (moderate pace) - 5 kick-up + negatives - :30 row (fast pace) - 5-10 handstand push-ups - :30 row (fast pace) – Empty Bar – 7 Front Squats – 7 Squat Cleans – 7 Jump, Punch, Land (no bar) – 7 Push Jerks – 7 Clean & Jerks – 5 Min EMOM – 3 Hang Clean & Jerks (work to heavier than workout weight) – WOD Prep - 5 Handstand Pushups – 5 Clean & Jerks (workout weight) – 5 Calorie Row

WOD – 20 MIN AMRAP – TOTAL ROUNDS + REPS
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks L3-135/95#
Calorie row

LEVEL 2
2-4-6-8-10… etc.
Handstand push-ups (Modified Depth)
3-6-9-12-15… etc.
Clean and jerks 115/75#
Calorie row

LEVEL 1
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks 95/65#
Calorie row

POST WOD
:45 scorpion stretch (Rt/Lt)
:45 lacrosse ball upper back (Rt/Lt)
:45 table top stretch