PRIMER:
7 Minutes
100M Row
10 Walking Lunges
25 Ft Bear Crawl
30s Front Rack march
5 Push Up to Down Dog
STRENGTH:
2 Clean and Jerks EMOM x 8 (climbing)
GYM WOD: Power Hour
50 Clean and Jerks For TIme @ 155/105
EMOM 25 Double Unders
Time Cap: 13 Minutes
Modifications:
No Double Unders:
25 Lateral Line Hops
AT HOME WOD:
Dumbbell:
Double DB Clean and Jerk @ 50/30
25 Double Unders EMOM
Bulletproof Shoulders:
40 Sumo Deadlift High Pulls
40 Single DB Overhead Lunges
EMOM 25 Double Unders
Bodyweight Version:
100 HSPU
EMOM 25 Double Unders