WED 10/19/22 WOD

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

WOD (Compare to 10/22/21)

6 Min AMRAP

10/8 Cal Bike L2-10/8 Cal Bike L1-8/6 Cal Bike

10 Burpees L2-10 Burpees L1-8 Burpees

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

5 Strict Pull Ups L2-Strict Banded L1-Seated Ring Pull ups

Rounds + Reps

-Rest 3 Min-

6 Min AMRAP

8 Ring Dips L2-Modified Ring Dips L1-Box Dips

12 Abmat Sit ups

Rounds + Reps

Score = Total Reps