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