MON 12/20/21 WOD

Warm Up - 2 Laps - 30 Single unders - Walking Lunge - Side Lunge - 30 High Jump Singles - Bear Crawl / Inchworm - 30 sec Down Dog / 30 sec Up Dog - 10 Push ups - 5 Strict Pull ups - 5 Strict T2B - 10 Squats - 30 sec Double unders - 2 Min (each) Lat Smash - 2 Min (each) Banded Wrist Single arm stretch - Movement Prep - Squat cleans - 3-3-3

WOD - 12 Min AMRAP

30 Double unders L2-15 DUs L1-30 High Jump Singles

15 Pull ups L2-Banded L1-Ring Rows

5 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 4 Min-

WOD - 12 Min AMRAP

L3

5 Burpee Pull ups L2-Burpee Jumping Pull ups L1-Burpee Ring Rows

10 Abmat Sit ups

15 Squats

Rounds + Reps