Saturday, August 17, 2023

Warm up

3 min AMRAP

3 push ups

3 Sit ups

3 Squats

Run 2 Laps

30 GHD’s or TTB

1 min Hang

1 min Lunge walks

PVC STRETCH

PVC Clean Progression

WOD

3 Rounds of Inside/Outside, 3 mins each (18)

Inside -

Power Clean Ladder 2 -4 reps each station

8-10 weights

Outside

1 Shuttle Run (3 parking Spots)

3 Tire Flips

5 Box Step ups w/ DB

7 KB Swings (35/53)