WED 5/10/23 WOD

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 2/14/23)

WOD – 12 Min AMRAP

10 Front Rack Lunge Steps L3-95/65# L2-65/45# L1-55/35# (From Rack)

5 Burpee Box Jump Overs L3-30/24” L2-24/20” L1-20/18”

Rounds + Reps