TUE 4/18/23 WOD

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

WOD (Compare to 2/4/22)

24 Min EMOM

Min 1:  10 DB Squat Cleans L3-50/35 L2-40/25# L1-30/15#

Min 2:  12 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

Min 3:  14 Thrusters L3-65/45# L2-55/35# L1-45/25#

Min 4:  12/10 Calorie Bike L2-10/8 Cal Bike L1-8/6 Cal Bike

Min 5:  -Rest-

5 Rounds