WED 5/17/23 WOD

Warm Up – Gather Equipment - 1 Min Row / Bike – 5 Burpees – 10 Squats – 10 Shoulder Touch Pushups – PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Through – 10 Around the World – 5 SOTTS Presses – 1 Clean – 1 Push Jerk – 1 Clean & Jerk – 30 sec Row – 3 Burpee Box Jump Overs – 5 Wall Ball Shots – 6 Alt DB Snatch – 3 Clean & Jerks – 1 Min Box Step Lunge (RT/LT) – 10 Pushup Plank Alt Reach to Sky (5 RT / 5 LT) – 1 Min Banded Knees Squat Hold - 15 sec (Max Effort) Row – 2 Burpee Box Jump Overs – 4 Wall Ball Shots – 4 Alt DB Snatch – 2 Clean & Jerks -

WOD – 30 Min EMOM

Min 1 – 12/10 Cal Row L2-10/8 Cal L1-8/6 Cal

Min 2 – 5 Burpee Box Jump Overs L3-30/24” L2-24/20” L1-20/16”

Min 3 – 12 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

Min 4 – 10 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

Min 5 – 5 Clean & Jerks L3-135/95# L2-95/65# L1-65/45#

6 Rounds

**AMRAP if you can’t keep up**