20170331

Warm Up:

200M run w/med ball

Teams up, stand 10’ apart:

10 med ball chest passes

10 med ball side passes

10 med ball granny shots

10 wall ball passes

Barbell W/U*

* With empty bar, perform 3 reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, high hang squat clean, squat clean from mid thigh, squat clean from shin

WOD:

For time:

75 wall balls (20/14)

2 Squat Cleans (225/155)

50 wall balls (20/14)

4 Squat Cleans (225/155)

25 wall balls (20/14)

6 Squat Cleans (225/155)

Scaling:

WB -> 14/12

 

Squat Cleans -> 80% of 1RM (if 225/155 is less than 80% of your 1RM, then scale up to 80%)

Cool Down:

Pigeon pose x 2 min per side

 

Leg bleeds x 3 min

 

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