8/14/2021 WOD

A. (For warm up) 30 high knees 30 butt kicks 20 bent over glute 20 toe squats 1:00 light row 1:00 light ski B. (5:00 cap) 9-6-3 Power cleans 135/95lb (12) med ball front squat C. “Heavyweights for Spe

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20/14 cal bike (legs only) -then- (3 rounds) 25 second side plank each side 5 shuttle runs (50’) B. (15:00 clock)

A. (For warm up) 50’ high knees 40 butt kicks 30 second bicep stretch each side 20 backwards arm circles 100m jog -then- 3 rounds: 10 goblet squats 35/26lb 15 calf raise off bumper 30 second ring dip