Mobility
Warm-up
1:00 of Neck Rolls
Do each of the following exercises for 15 seconds and move to the next exercise as quickly as possible.
Backward Arm Circles
As you are getting set-up for the WOD, be sure and do at least 3 of each exercise to be sure everything feels good before you go at it.
Skills / Strength
REST
WOD
For Time (Down the List and Back up)
10 Sumo-deadlift High-pulls (Men: 95lb / Women: 65lb / Beginner: 35lb)
Sumo-deadlift High-Pull
*Do a burpee facing the bar and then, facing the bar, jump over the bar.
Burpee
10 Thrusters (Men: 95lb / Women: 65lb / Beginner: 35lb)
Fitness Level Substitution: Push Press
Thruster
Fitness Level Substitution: Hang on bar and kip OR Hang on bar for 20 seconds
Knees-to-elbows
10 Power Cleans (Men: 95lb / Women: 65lb / Beginner: 35lb)
Power Clean
Fitness Level Substitution: Pike Push-ups
Kipping Handstand Push-up
20 Wallball Shots (Men: 20lb and 10′ Target/ Women: 14lb and 10′ Target / Beginner: 10lb and 8′ Target)
Fitness Level Substitution: Less weight and then lower target if needed.
Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb)
Wallball Shot
You will work your way down through this list and then back up again in the reverse order. Start and finish with the sumo-deadlift high-pulls. You will end up doing everything twice except the wallball shots. Do this as fast as you can and post your time to comments.
Cool-down
3 Rounds (1:00 Rest)
5 Thrusters (Bar Only)
Fitness Level Substitution: Push Press
We are going for muscle memory again. As you are cooling down, perform 3 sets of 5 of the best thrusters you can do with very little weight.
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