WED 11/23/22 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 - Empty Bar - 5 Good Mornings - 5 Front Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 8/32/22)

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 6/27/22)

WOD (Compare to 8/31/22)

90 seconds to complete:

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

8 DB Snatch (4 Rt / 4 Lt) L3-50/35# L2-40/25# L1-30/15#

8 Lying T2B

-Rest with time remaining-

8 Rounds

**AMRAP if you can’t keep up**