MON 1/3/22 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 - 3-3-3-3-3-3-3 (

WOD - 9 Min AMRAP (Compare to1/7/21 or 7/10/20 or 2/21/20)

10 Box Jumps L3-24/20” L2-20/18” L1-18/16”

8 Push Presses L3-115/75# L2-85/55# L1-55/35#

6 Toes to Bar L2-Knees to Elbows L1-Lying T2B

Rounds + Reps