Warmup:
Grab light med ball
2 Rounds:
200M jog w/med ball
10 med ball deadlifts
5 med ball cleans
5 burpee over med ball
Then…
On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups
Barbell warmup:>With an empty bar, and in Clean grip, perform 5 reps of: RDLs, Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Power Cleans, Power Clean from Shin
WOD:
For Time:
10 Power Cleans (175/120)
20 Pull Ups
30 Burpee Over Bar
40/35 CAL Row
50 Wall Balls 20/14
40/35 CAL Row
30 Burpee Over Bar
20 Pull Ups
10 Power Cleans (175/120)
Pic courtesy of Joshua T. Waite. Nothing better for a Thursday than a little up-and-down-the-mountain. Try to limit your resting to transition time between movements.
Scaling Options:
Bar weight -> 155/100 -> 135/95 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Med ball weight -> 14/10 -> as needed
