WED 11/16/22 WOD

Warm Up

2 Min Bike or Row – 10 Squats – 10 Side Lunges – 2 Min Banded Hip Hamstring / Calf stretch – 30 sec Squat Hold – 5 Down / Up / Child – 1 Min Shoulder Flexor (Box/PVC) – 1 Min Lat Smash (Roller) - Movement Prep – 5 Thrusters – 5 Box Jumps – 4 Thrusters – 4 Box Jumps – 3 Thrusters – 3 Box Jumps -

WOD (Compare to 9/10/18)

20 Min to complete: (with a partner)

20 Thrusters L3-115/75# L2-75/55# L1-65/45#

20 Box Jumps L3-24/20” L2-20/18” L1-18/16”

20 Burpees

30 Thrusters L3-95/65# L2-65/45# L1-55/35#

30 Box Jumps

30 Burpees

40 Thrusters L3-85/55# L2-55/35# L1-45/25#

40 Box Jumps

40 Burpees

50 Thrusters L3-65/45# L2-45/35# L1-35/25#

Max Calorie Row in Remaining Time