― Walt Whitman
Primer: 8 Minutes for Quality
60 Ft Duck Walk
5 Muscle Cleans + 30s Barbell OH March
30 Line Hops
250M Row
Mobility:
Lizard Pose
Calf Stretch
WOD: Wonder World
100 Double Unders
21 Power Cleans
21 Bar Facing Burpees
100 Double Unders
15 Power Cleans
15 Bar Facing Burpees
100 Double Unders
9 Power Cleans
9 Bar Facing Burpees
Pwr Cleans @ 185/125
Single Unders 150
Time Cap 17 Minutes
Dumbbell Version: 3 Rds
100 Double Unders
21 Double DB Cleans @ 50/35
15 DB Facing Burpees
Bulletproof Shoulders: 3 Rds
100 Double Unders
21 Double DB Deadlifts @ 50/35
42 Mountain Climbers
At Home: 3 Rounds:
100 Line Hops
21 Odd Object – Ground to Shoulder
21 Burpees