THU 12/9/21 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 - 5-5-5-5-5-5-5 (Compare to 9/7/21)

WOD - 12 Min AMRAP

5 Power Clean L3-115/85# L2-95/65# L1-65/45#

5 S2OH

5 Deadlifts

Rounds + Reps