THU 11/4/21 WOD

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 3-3-3-3-3-3-3 (Compare to 8/9/21)

WOD - 12 Min AMRAP

8 Pull ups L2-Banded L1-Ring Rows

6 DB Thrusters L3-50/35# L2-40/25# L1-30/15#

4 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps