Warmup: ROM, dynamic stretches, 15 jumping squats, 800m run WOD: 30 Minute AMRAP 20 KBS (53#/35#) 30 Sit-ups 40 Double Unders Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, go through each of the movements, build to your working weight. Do 3 of each lift and 15 of each bodyweight exercise WOD: “Woehlke” 3 rounds, each for time of: 4 jerks, 185 lb.* 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest more »