TUE 8/8/23 WOD

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 front squats (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 5 hang squat cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 5 squat cleans (35/45 lb)

WOD – 12 Min AMRAP

36 Double-unders L2-36 DU attempts L1-48 High jump singles

6 Squat Cleans L3-135/95# L2-115/85# L1-85/55#

Rounds + Reps

Strength WOD – 10 Min EMOM

1 Squat clean

Heaviest Load

Post WOD – 1:00 Lat smash each side – 1:00 Calf smash each side