SAT 8/20/22 -9am - 11am - Partner WOD / Open Gym -

Warm Up - 2 Min Bike/Row - Side Lunge - Goose Step - 10 Squats - 5 Down Dogs - Arm Circles - Trunk Twist - 10 Push ups - Inchworm - Bear Crawl - 10 Sit ups - 10 Pull ups - 3 way forearm stretch (30 sec each) - 15 sec bridge rest 10 sec 15 sec bridge - Bar Warm Up - 1 to Knee - 1 to Hip - 1 Power Pull - 1 Pwr - 1 Squat (2 Rounds of Snatch / 2 Rounds of Clean)

Partner WOD - Share the Work - Only 1 person works at a time.

400m Run  L2 - 300m  L1 - 200m

30 Power Snatches 135/95#  L2 - 95/65# L1 - 65/45#

20 Burpees L2 - same L1 - same

400m Run L2 - 300m L1 - 200m

30 Power Cleans 135/95# L2 - 95/65#  L1 - 65/45#

20 Burpees L2 - same L1 - same

400m Run L2 - 300m L1 - 200m

30 Deadlifts 135/95# L2 - 95/65# L1 - 65/45#

20 Burpees  L2 - same  L1 - same

For Total Time