Monday 5-8-23

Happy Monday! 

Warm Up:
Run 800m
15 Air Squats 
20 Sit Ups 
10 Burpees 

Mobility:
Overhead Squat On Wall (30s -1 min)
Hip Opener (30 sec each side)
Kneeling Quads Stretch (30 sec-1 min)
Spider Lunges 12x 

Strength:
Back Squat or Front Squat (your choice)
6-6-6-6-6
**2 second pause squats 


WOD:
4 Rounds for time of:
(1 Round of DT)
12 Deadlifts (135/95#)
9 Hang Power Cleans 
6 Jerks 
(2 Rounds of Cindy)
5 Pull Ups 
10 Push Ups 
15 Air Squats 
**ALL OF THAT IS 1 ROUND 🙂