FRI 12/3/21 WOD

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 1-1-1-1-1-1-1 (Compare to 8/31/21)

WOD - 9 Min AMRAP (11/17/20)

50 Double unders L2- High jump singles L1- singles

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

5 Goblet Squats (same KB)

Rounds + Reps