180509 - “Power Ball”
(Compare to 170613)
Pre Class Mobility:
Trap LAX
Quad LAX
Warm up:
Cardio
Barbell Warm up
Dry Run of
10 HP Cleans
10 WB Shots
10 Burpees
WOD: 4x4 Min AMRAPs with 4 min rest between
Rx:
27 HP Cleans (95/65)
27 Wallball Shots (20/14)
27 Burpees
*2nd AMRAP perform 21s
*3rd AMRAP perform 15s
*4th AMRAP perform 9s
Scaled:
27 KB Swings
27 Wallball Shots
27 Burpees
*2nd AMRAP perform 21s
*3rd AMRAP perform 15s
*4th AMRAP perform 9s
Sport:
27 HP Cleans (115/75)
27 Wallball Shots (30/20)
27 Burpees Over Bar
*2nd AMRAP perform 21s
*3rd AMRAP perform 15s
*4th AMRAP perform 9s
Mobility:
Wall Glute
Forearm Stretches