WOD:
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)
Intended Stimulus: 10-15 Minutes
Intermediate:
10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)
Home Workout:
10 rounds for time:
5 double-dumbbell power cleans (35/50 lb)
15 single-dumbbell thrusters
– Switch arms as needed on the thrusters.
Movement scaling options:
Power cleans: Load, hang power cleans, dumbbell power cleans, kettlebell swings
Wall ball shots: Load, reps, med-ball front squats, dumbbell push presses
Cool down:
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch