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