-Warm Up-
2 rds
10 meters side shuffle
10 lateral leg swings each side
10 alternating jumping lunges
10 Db or plate squats with 3 sec pause
10 sciatic nerve floss (each side)
3 rounds
* work in teams of 3
20 cals bike
20 KB swings 53/35
- Not for time – quality getting loose for the WOD
- As soon as a athlete finishes the cals the next athlete hops on the bike
- During the rest perform 20 KB swings
Warm up hang cleans and set up for WOD
-WOD-
AmRaP 16
30 wall balls
15 Hang Cleans 135/95
30 wall balls
12 Hang Cleans 155/105
30 wall balls
9 Hang power cleans 185/125
30 wall balls
6 Hang power cleans 225/155
30 wall balls
AmRaP Hang power cleans 275/185
