WED 6/26/24 WOD

Warm Up - :30 PVC pass throughs -:30 PVC alternating back rack lunges - :30 push-ups (from knees as needed) - :30 air squats - :30 burpees - :30 PVC good mornings - :30 PVC front squats - :30 PVC pass throughs – Empty bar:  5 deadlifts – 5 deadlift + shrugs – 5 muscle cleans – 5 front squats – 5 hang squat cleans – 5 squat cleans – Push jerk:  5 jump and land (hands at shoulders) – 5 jump, punch and land (arms extended overhead) – 5 push jerks with PVC – Loading up:  4 sets:  3 cleans - 2 front squats - 1 jerk – 1:30 per set

Strength – 3 cleans (power or squat) – 2 front squats – 1 push jerk (power or split) – 5 sets (3 min per set)

WOD

1 Min max calorie bike/row

-Rest 1 Min-

7 Rounds for total calories

Post WOD - 1:00 couch stretch/leg - 1:00 child’s pose stretch