7/3 WOD

Warm Up : 20 jumping jacks 10 air squats 8 inchworms + push-up 10 alternating reverse lunges With empty bar x 2 rounds: 5 hang cleans 5 front squats 5 push presses 5 thrusters For time/2 rounds of: 12

Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe