FRI 9/30/22 WOD

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each:  ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 1-1-1-1-1 (Compare to 6/30/22)

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds

WOD – 5 Min AMRAP

3 Power Clean L3-115/85# L2-95/65# L1-65/45#

3 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

Rounds + Reps