MON 1/10/22 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 - 1-1-1-1-1-1-1 (Compare to 10/15/21)

WOD - Every 90 sec -

3 Squat Cleans @ 65% of 1RM

35 Double Unders / High Jump Singles

8 Rounds

**AMRAP if you can’t keep up**