FRI 11/4/22 WOD

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 8/26/22)

Strength WOD - Push Jerk - 1-1-1-1-1-1-1 (Compare to 8/25/22)

WOD

30 sec Clean & Jerk L3-135/95# L2-95/65# L1-65/45#

30 sec Rest

8 Rounds for Total Reps