MON 2/20/23 WOD

Monday 2/20/23

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

4 Min AMRAP

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

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

5 Ring Dips L2-Box Dips L1-H.O.D. Pushups

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

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

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

10 GHD Sit ups L2-Med Ball Sit ups L1-Straight Leg Abmat Sit ups

Rounds + Reps

-Rest 2 Min-

4 Min AMRAP

10/8 Calorie Bike

15 Air Squats

Rounds + Reps

Total Rounds + Reps