20170412

Warmup:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

 

Barbell Warm Up

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Although we don;t have the multi-grip bar like int he demo, use a regular bar for this movement.  Goal with the 5X5 is you should be putting in a bit of a struggle to get that last rep of each set done.  Add weight accordingly.

WOD:

21-15-9

Power Cleans (165/115)

Cals on bike*

Wall Balls (20/14)

*In the WOD, use either the assault bikes or air dynes.

 

Scaling Options:

PC -> as needed

 

Wall Ball -> 14/12

 

Cool Down:

Couch Stretch x 2 min per side

 

Tricep mash x 2 min per side

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