TUE 2/28/23 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 – 1-1-1-1-1-1-1 (Compare to 12/15/22)

WOD – 12 Min AMRAP

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

6 Power Snatches L3-95/65# L2-65/45# L1-55/35#

4 Toes to Bar L2-Knees AHAP L1-Lying T2B

Rounds + Reps