Monday 9-25-23

Hey Monday! 

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

Mobility:
12 Seated Wall Slides
Banded OH Fixer (30 sec)
Wall Hinge 
 
Strength:
Push Press 
5-5-3-2-2-2
Jerk 
5-3-3-2-2

WOD:
30-20-10 Reps for time of:
Pull Ups 
Hang Power Cleans (115/75#)
Row for Calories 
**take you time on the strength today then quick metcon!