Warm Up:

200 Rope contacts

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Twisting Push ups

10 kip swings

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from above the knee, power clean from shin

S/S/S:

Floor Press

5X3

Increase weight ea set

Stay tight at the bottom, and make sure you are coming down under control. No blown out elbows

WOD:

2 RFT

80 DUs

40 Slam Ball (30/20) (use sand ball)*

20 C2B pull-ups

10 Power Cleans (135/95)

* For those not familiar, with slam balls

https://www.youtube.com/watch?v=7gLEmS4nwi0

Video Courtesy of: ReebokCFONE

  NOTE: Do NOT let folks do this with a med ball. Med balls have seams that can rupture if people use them to slam. If you see this happening in the gym, stop the fool doing it, or go get someone who works at the gym and tell them to stop the fool

Scaling:

DUs -> Attempts through 80 rope contacts -> 80 Penguin Jumps

Slam ball – as needed

C2B ->chin above pull up ->Ring Row

PC –> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded lat stretch – 2 min per side