PRIMER:
Alternating Efforts x 10
Odd: 15/12 Cal Row
Even: 40s Pause OHS
No Oly Lifting: 30-45s dead Hang On the Rig
MOBILITY:
Pigeon Pose
Lizard
GYM WOD: Qualifier 3
75 Power Cleans @ 135/95
300 Double Unders
Time Cap: 15 Minutes
Scaled: 300 Lateral Hops over the barbell
AT HOME WOD:
Dumbbell Version:
75 Double DB Power Cleans
300 Double Unders
Bulletproof Shoulders:
60 Sumo Deadlift High Pulls
300 Double Unders
No Equipment
75 Ground to Shoulder
300 Double Unders