FRI 8/9/24 WOD

Warm Up - :30 alternating back rack lunges PVC - :30 push-ups (from the knees as needed) - 1:00 air squats - 1:00 lateral burpees over the PVC - :30 PVC good mornings - :30 PVC pass throughs – Then- 2 sets:  5 hang power cleans - 5 shoulder presses - 5 front squats - 5 thrusters – rest 1 min - 3 sets:  4 hang power cleans - 4 thrusters - 4 burpees over the barbell – Rest 2 min between sets –

WOD I
9 hang power cleans L3-115/75# L2-95/65# L1-55/35#
12 thrusters
15 burpees over the bar

3 Rounds for time (12 Min Cap)

WOD II

On a 10:00 clock:
1,600m run L2-800m run L1-400m run
Max calories on any machine in the remaining time

For run time and total cals on machine

Post WOD - 1:00 foam roll upper back - 1:00 double-forearm stretch