FRI 12/16/22 WOD

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Banded elbow - Movement Prep - 5-4-3 reps of each movement -

WOD - 30 Minutes of work –

4 Min to Complete:

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

10 Power Cleans L3-155/105# L2-115/80# L1-85/55#

8 Over the Bar Burpees

Rest in the time remaining.

-Then-

4 Min to Complete

100 Double unders

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15

10 Power Snatches L3-115/80# L2-95/65# L1-65/45#

Rest in the time remaining

4 Rounds