MON 10/18/21 WOD

Warm Up - 200m Run - 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 - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 1-1-1-1-1-1-1 (Compare to 7/29/21)

WOD - 12 Min EMOM

1 Squat Clean @ 50% of 1RM Front Squat

1 Front Squat

1 Thruster

**AMRAP if you can’t keep up**