170619 – “He Ain’t Heavy, He’s My DBall”

 

Warm up:

4:00 Cardio

PVC Warm up

 

Skill/Strength:

6x3 O/H Squat

 

WOD:

16 Min AMRAP

Rx: 

8 Alternating DBall Cleans (150/100)

25’ DBall Shoulder Lunge (Right)

8 Burpee Muscle-ups 

25’ DBall Shoulder Lunge (Left)

Scaled:

8 Alternating DBall Cleans (80/50)

25’ DBall Shoulder Lunge (Right)

8 Burpee Pull-ups 

25’ DBall Shoulder Lunge (Left)

 

Mobility:

Spine Roll

Quad FR

 

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