FRI 2/18/22 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 Progression - 1 to Knee - 1 to Hip - 1 Power Pull - 1 Squat Clean - 7 Rounds (Compare to 11/23/21)

WOD - Every 30 sec - (Compare to 11/23/21)

1 Squat Clean @ 75% of Clean Progression

20 Rounds