TUE 12/6/22 WOD

Warm Up - 2 Min Bike / Row - 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 – 7-7

Strength WOD - Back Squat – 7-7-7-7-7 (Compare to 10/4/22)

Strength WOD – Clean Progression – 1 to knee – 1 to hip – 1 Power Pull – 1 Squat Clean – 5 Rounds

WOD – 5 Min AMRAP

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

3 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

Rounds + Reps