THU 10/6/22 WOD

Warm Up – 1 Min Row – 10 Lunge Steps – 10 Side Lunges – 100m Run – 5 Down/Up/Child Pose – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Movement Prep – 1 Rope Climb – 1 Bar Muscle Up – 2 Alt. DB Snatches – 5 KBS – 3 HSPU – 3 SDLHP – 3 Rounds (Work to working weight)

WOD

8 Min AMRAP

2 Rope Climbs to 15’ L2-2 Rope Climbs to 10’ (AHAP) L1-4 Hand over Hand

3 Bar Muscle ups

4 Alt. DB Snatches L3-70/55# L2-55/35# L1-35/20#

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

12/10 Cal Row L2-10/8 Cal L1-8/6

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

8 Burpees

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

200m Run

7 Handstand Pushups

5 Sumo Deadlift High Pull L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps