FRI 1/7/22 WOD

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 3

Strength WOD - Back Squat - 1-1-1-1-1-1-1 (Compare to 10/18/21)

WOD - 14 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/10# L1-14/8#

12 Abmat Sit ups

8 Burpees

Rounds + Reps