-Warm Up-


400m group run 


Lead group through the following 


(25 feet of each)


Samsun stretch 

Floor sweepers 

Inchworms 

Frankenstein kicks

Frog jumps (full squat into broad jump)

Up/Down Broad jumps 

Burpee Broad jumps 


Get bars out and warm up clean with the burgener warmup 


5 up/downs 

5 high pulls (elbows high and outside)

5 muscle cleans 

5 clean drops (foot work)

5 hang power cleans 


-WOD-

 

For time : 20 minute cap


Perform with a partner 


50 Cal Row

40 wall balls

20 hang power cleans 


50 Cal Row

60 wall balls 

30 hang power cleans 


50 Cal Row

100 wall balls 

50 hang power cleans


135/95



POST WOD FINISHER

 (optional if there’s time or athletes can do this on their own)


2 SETS


:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)