PRIMER:
100 Cal Bike
Or
2K Row
8 Minute Time Cap
MOBILITY:
Warrior Squat
Spiderman and Reach
Spend 10 Min
GYM WOD:
“Mind Reader”
.1 Mile Bike or 50M Row
1 Pwr Clean @ 225/155
1 Burpee Bar Muscle Ups
.2 Mile Bike or 100M Row
2 Pwr Cleans, 2 Burpee Bar Muscle Up
.3 Mile Bike or 150M ROw
3 Pwr Cleans, 3 Burpee Bar Muscle Ups
4,5,6,7,8,9,10
Time Cap 23 Minutes
*Modifications: Burpee Bar Muscle Up = Devil Press
AT HOME WOD:
Dumbbell Version
40M Run
1 Double DB Pwr Cleans
1 Devil Press
80M Run, 2 DB Pwr Cleans, 2 Devil Press
120M Run, 3,3 etc etc 4,5,6,7,…10
DB @ 50/35
Bulletproof Shoulders:
40M Run
1 Sumo Deadlift High Pull
1 Box Jump Over
80M Run, 2 SDLHP, 2 Box Jump Overs
3,4,5,6,7…10
No Equipment
40M Run
1 Burpee
1 Tuck Jump
80M Run, 2 Burpees, 2 Tuck Jumps
120M Run, 3 Burpees, 3 Tuck Jumps
etc