MON 1/23/23 WOD

Warm Up - 100m Run - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch - Empty Bar - 5 Shoulder Press - 4 Push Press - 3 Push Jerk - 2 Rounds - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 11/14/22)

WOD - 11 Min AMRAP (Compare to 11/14/22)

5 Over the Bar Burpees

5 Strict Pull ups L2-Kipping L1-Jumping

5 Power Snatches L3-75/50# L2-65/45# L1-55/35#

Rounds + Reps