MON 7/22/24 WOD

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - 10 alternating plank reach throughs - 10 alternating reverse lunges. - :20 jump rope - 10 clean pulls (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - 10 push-up to down do - 10 air squats - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - 10 push-ups – 10 air squats - :20 jump rope - 10 power cleans (35/45 lb)

WOD – “THE CHIEF”

3 Min AMRAP
3 power cleans L3-135/95# L2-95/65# L1-55/35#
6 push-ups
9 air squats
– Rest 1:00 between rounds –

5 Cycles for total rounds + reps

WOD II
32 double-dumbbell overhead lunges (Pick a weight that you can do unbroken)
– Rest 2 min –

3 sets for total time

Post WOD - 1:00 double-forearm stretch - 1:00 seated hamstring stretch