Daily Workout WOD, April 10, 2023

200m Run

Then for complete 2 sets of:

12 Standing Ankle Extensions

12 Standing Hops

6 Inchworms

6 Down Ups

12 Step Ups to Reverse Lunges

12 Barbell Strict Muscle Cleans

in 4 mins complete 3 sets of:

6 three Pause Power Cleans (3″ from floor, at the knees & mid thigh)

Complete 5 sets of 4 mins on, 2 mins off of:

40/34 – 34/28 – 28/24 – 22/18 – 16/12 Row or 32/26 – 28/22 – 24/18 – 18/12 – 12/8 Assault Bike

8 Burpee Box Jump Overs (24/20)

Max Power Cleans in the time remaining

In the time remaining complete 2-3 sets of:

10 Prone and Retract on Ground (10 sec hold at the top)

15 DB Reverse Fly(thumbs up)

Rest as needed

Complete 10 sets of:

1 min Hard Run

1 Min Rest Walk

Complete 3 sets of:

20 sec L-Sit Hang on bar

10 Strict T2B

30 sec GHD Hollow Hold

15-20 Med Ball between knees Reverse Crunches

Rest 90 secs