9/13/22 – 220913

Group Warm up 

Group Mobility 

Strength – EMOM x 10: 1 back squat *2 second pause at bottom position. 

 

WOD ( Workout of the Day ) 

Every 5 minutes x 5 rounds

15/12 Calorie bike

12 Hang power cleans

15 Lateral burpees over the bar

12 Alternating front rack lunges

Rx – 135/95lbs 

lv.2 – 95/65lbs 

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