Thursday September 2, 2021

“Don’t use machines. Become one.” -Anonymous 

PRIMER:
3 Rounds: 
12/9 Cal Bike 
7 Hang Power Cleans 

5 Walk Outs | 3 Wall Walks | 25 Ft HS Walk or 2 Wall Walks 

MOBILITY:
Childs Pose | Downward Dog 

STRENGTH:
On The Every 90s x 4
5-4-3-2
Hang Power Cleans (climbing in weight) + 30s Plank 

Let’s go heavier by 5-10 lbs this week. 

WOD:  Hot Lava
21-15-9
Hang Power Cleans @ 185/125
50 Double Unders After Each Round 

Time Cap 12 Minutes 

Modifications: 
Double Unders: 50 Single Unders + 5 Burpees

Dumbbell:
21-15-9 Double DB Hang Cleans
50 Double Unders after each round 

Bulletproof Shoulders:
21-15-9 SDLHP  
50 Double Unders 

Bodyweight: 
30-20-10 Chest to Bar Pull Ups 
50 Double Unders After Each Set