WOD 200814 - FRIDAY

WARM UP

Squat Mob + PVC Disc

5 AMRAP

6 Supinated Grip Ring Rows

12 Sec Hanging Flutter Kicks

6 MedBall Cleans

4 Inch Worm Push Ups

S/S

5 Sets

8L/R SA DB Rows

10 ABMAT Medball Sit-Ups

***for DB rows, use a box or bench

WOD

FOR TIME

10-9-8-7-6-5-4-3-2-1

Power Clean

1-2-3-4-5-6-7-8-9-10

Lateral Burpee over Barbell

RX: 95/65

RX+:115/75

TC: 10 MINS

Intended Stimulus: It is a descending ladder for power cleans and ascending ladder for burpees. Conserve your energy and aim to break up your power cleans for the first few rounds so you don’t burn out early. This will allow you to push your pace on the lateral burpees over barbell.