Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

400m run

10 medball cleans

10 wallballs

10 medball sit-ups

10 pull ups

400m run

 

Skill/Strength: DB work:

  1. Walking Lunges: 3 sets of 24' up to 50/35
  2. 3 sets of 5 Squat Clean Thrusters up to 50/35
  3. 3 sets of 8 Power snatches each arm up to 50/35

 

 

WOD: “Hells Bells”

For Time: 14 min Time cap

40 DB Box Step Ups 50/35 - 20” box for all (20 each leg)

80 Wall Balls 20/14, 10/9

40 Chest to Bar Pull ups

 

(May complete in reverse order if equipment issues arise)

(Add 1 sec for every rep not completed within Time Cap)

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