WED 8/23/23 WOD

Warm Up -  - 10 alternating spider-man stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 box step up and overs - 10 med-ball cleans - 10 sit-ups - 10 box step up and overs - 10 med-ball cleans - 10 weighted sit-ups - 10 box jump-overs - 10 med-ball cleans - 10 alternating V-ups - 10 box jump-overs - 10 med-ball cleans (14/20 lb) - 10 V-ups – Empty bar:  6 hang muscle cleans – 6 tall power cleans – 5 hang power cleans – 5 hang squat cleans – Load up:  1 clean pull – 1 hang power clean – 1 hang squat clean – 2 rounds

Stength - 1 clean pull – 1 hang power clean – 1 hang squat clean – 5 sets to heaviest load (3 min set)

WOD
AMRAP 2:
Knees-to-elbows L2-Knees to armpits L1-Hanging knee raises

– Rest 1:00 -

AMRAP 4:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

– Rest 2:00 -

AMRAP 6:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
9 box jump-overs L3-24/20” L2-20/18” L1-18/12”

For Total Reps

Post WOD - :30 Alt. scorpion stretch - :30 pigeon stretch each leg – 2 rounds