04.12.18

Warm Up 2 rounds

Assault Bike .5/.4 Miles 20m Goblet Loaded Duck Walk 2 Hollow Body Wall Walks  14 Wall Facing Shoulder Taps try the duck walks without weight first.  Scale wall facing shoulder taps to HS march from a box

Primer:  push up practice 1.  start with scared cat back hollow position to ensure you have fired up each muscle 2.  shoulders and hips rise and fall together at the exact same time 3.  hands are just outside shoulders and elbows go back as you go down 4. return to the start position Perform in order: a. 8-10 reps to a box/bench b. 8-10 reps single leg on floor to a box/bench c. 8-10 reps on the floor d. 8-10 reps dynamic- on rings **only progress to the next level if you can do the prescribed reps listed

Barbell Warmup to start (empty): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

WOD 60 seconds to complete 5 power cleans 135/95  or scaled at 4 power cleans 95/65 5 lateral burpees over the bar or scaled at 4 lateral burpees over the bar 60 seconds rest * each round add 10# * go until you can't complete the work in one minute