WED 4/12/23 WOD

Warm Up - 1 Min Bike/Row - Walking Lunge - Front Skip - Side Skip - Zig Zag Jump - 10 Wall Squats - 10 Pushups/Down Dog - 10 Hollow Rocks - 10 Pull ups - Broad Jump - Bear Crawl - 2 min Calf Stretch (w/plate) - 2 Min Lying wall Squat - Movement Prep – 5-4-3 Back Squat, Box Jumps, Power Cleans – work up to working weight -

WOD (10/16/20 or 10/29/19)
L3
800m Run L2-600m L1-400m
40 Back Squats L3-135/95# (Rack) L2-105/70# L1-65/45#
30 Box Jumps L3-24/20” L2-20/18” L1-18/16”
20 Power Cleans L3-135/95# (Rack) L2-105/70# L1-65/45#
10 Rope Climbs to 15’ L2-10 AHAP L1-30 Hand over Hand
800m Run L2-600m L1-400m
For Time