THU 5/21/26 WOD

Warm Up - Hip rotations, out and around - Hip rotations, in and out - High knees - Butt kickers - Bear crawl - Skipping forward - Skipping backward - Carioca  - Shuffle - Bear crawl - Zig zag jumps - Criss Cross Jumps - Skipping for height - Skipping for length - 200-meter build-up run – Wall walks:  3 down dog to wall step ups – 10 alt hand lifts (feet on wall) – 3 partial wall walks – 1 wall walk – Hang squat cleans:  5 hang dip stands – 5 hang dip shrugs – 5 hang muscle cleans – 5 front squats – 5 tall squat cleans – 5 hang squat cleans –

Strength – Hang squat clean – 6-6-6-6-6-6 (3 min per set)

WOD – 12 Min AMRAP
200-m run L2-same L1-100m
8 hang squat cleans L3-115/75# L2-75/55# L1-45/35#
4 wall walks L2-4 partial wall walks – L1-4 inchworm + pushups

Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 alternating calf Stretch - 1:00 hamstring straddle stretch