FRI 10/14/22 WOD

Warm Up – 200m Run – PVC – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – 1 Round Clean Complex – 10 Side Lunges – 30 sec Sampson Stretch - 200m Run – Empty Bar – 5 Power Cleans – 5 Wall Ball Shots – 5 Burpees – 200m Run – (Add Weight) 4 Power Cleans – 4 Wall Ball Shots – 4 Burpees – 100m Run – (Working Weight) 3 Power Cleans – 3 Wall Ball Shots – 3 Burpees

WOD

800m Run L2-600m L1-400m

21 Power Cleans L3-135/95# L2-115/85# L1-85/55#

21 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

21 Burpees

-Rest 2 Min-

600m Run L2-400m L1-300m

15 Power Cleans

15 Wall Balls

15 Burpees

-Rest 2 Min-

400m Run L2-300m L1-200m

9 Power Cleans

9 Wall Ball Shots

9 Burpees

For Time