MON 3/13/23 WOD

Warm Up – 1 Min Row – 10 Lunge Steps – 10 Side Lunges – 5 Down Dog Pushups – 5 Up Dog Pushups – 10 Sit ups – 10 Squats – 1 Min Bike – 5 Med Ball Thrusters – 5 Strict Pull ups – 5 Wall Ball Shots – 5 Kipping Pull ups – 5 – 4 – 3 Thrusters (Start with Empty Bar and add weight)

WOD

2 Min AMRAP

Calorie Row

-Rest 1 Min-

2 Min AMRAP

Abmat Sit ups

-Rest 1 Min-

2 Min AMRAP

Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

-Rest 1 Min-

2 Min AMRAP

Pull ups L2- Banded L1- Ring Rows

-Rest 1 Min-

2 Min AMRAP

Calorie Bike

-Rest 5 Min-

Score #1: Total Reps

-Then-

10 Thrusters L3-95/65# L2-65/45# L1-55/35#

5 Over the Bar Burpees

Score #2:  5 Rounds for Time