WED 12/18/24 WOD

Warm Up - 1:00 bike, row, or ski - 5 push-ups to downward dog - 10 good mornings - 15 air squats - 200-meter run - 5 deadlift-shrugs - 5 muscle cleans - 5 tall cleans - 5 power cleans - 5 jerks - 5 clean and jerks - 200-meter run - Every 1:00 x 5 sets:  2 lateral burpees over the bar - 2 clean and jerks – Build in load to your first working set

WOD
400m run L2-300m L1-200m
30 lateral burpees over bar L2-20 reps L1-15 reps
20 clean and jerks L3-115/75# L2-95/65# L1-55/35#

For Time (10 Min CAP)

Strength - Back-rack lunge - 4-4-4-4-4+ – Max reps on the last set. (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm