WOD

022223

By February 21, 2023 No Comments
Wednesday, February 22

WOD

Warm-Up:
10 Band Pull-Thru
20 Band Pull-Apart
10 Hollow Rocks
40-ft Bear Crawl
10 Prone I-Y-T
—–
10 Scap Pull-Up
8 Ring Row
6 Strict Press + 4 Push Press + 2 Jerk
4 Pull-Up
2 Wall Walk-Up

WOD:
A) 3 Minutes to build to a heavy strict press
4 Minutes to build to a heavy push press
5 minutes to build to a heavy jerk (push or split)

B) 2 minute max HSPU (Scale to Pike pushup on box or DB strict press)
then
8 minute AMRAP:
10 Pullup (Scale to jumping pullup)
10 V-up complex
then
2 minute max Wall walk up (Scale to 25′ Bear crawl)

Mobility:
:30 Side puppy
1:00 Archer

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