THU 9/15/22 WOD

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 3

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 6/21/22)

WOD

2 Rope Climbs L2-2 to 10’ L1-4 Hand over Hand

10 Alt DB Snatches L3-50/35# L2-40/25# L1-30/15#

30 Double unders

5 Rounds for Time