THU 4/7/22 WOD

Warm Up - Walking Lunge - Side Lunge - 10 push ups - 10 sit ups - 10 Pull ups - 10 Squats  - Arm Circles – 30 sec Handstand - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller)  - 1 Min (each) Banded elbow – 30 sec Handstand - Bar Warm Up - 5 Power Cleans - 5 Power Snatches - 5 Wall Ball Shots - 3 Rounds (work to working weight)

WOD (Compare to 4/6/21 or 4/24/20 or 5/1/19)

 1 Min EMOM - 5 Power Cleans L3-115/85# L2-85/55# L1-55/35#

                         5 Over the Bar Burpees

1 Min EMOM - L3-40 Double Unders L2-Mix DUs/HJS L1-HJS

1 Min EMOM - 5 Power Snatches – L3-115/85# L2-85/55# L1-55/35#

                        5 Box Jump Overs L3-30/24” L2-24/20” L1-18/16”

1 Min EMOM - 15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

-1 Min Rest-

5 Rounds