12.23.2020
Warm Up
12:00 EMOM
min1- DB thrusters x 15 or wall balls x 10 unbroken
min2- plank ball pops x 12- 6 each side
min 3- 10 box jumps or box step ups
min 4- 20 feet handstand walk/ 30 second handstand hold/ 60 feet bear crawl
**plank ball pops
keep ball as still as possible- tight hollow plank
stack shoulders over wrists. spread fingers
balls of feet on MB and create a scared cat back
push thru ground with majority of body weight being supported by shoulders and core
if you have too much weight on feet, the ball will roll
Scale= no MB, use plates
Mobility
90/90 hip switches x 8/side
Cossack squat to overhead reach x 8/side
quadruped Y's x 5/side
WOD
"Never Ending"
20:00 EMOM
min 1- 4 power cleans 115/75 95/65 or 2 DBS
min 2- 4 power cleans + 4 TTB or leg raises
min 3- 4 power cleans + 4 TTB + 4 air squats
min 4- 4 power cleans + 4 TTB + 4 air squats + 4 push ups
min 5- 4 power cleans + 4 TTB + 4 air squats + 4 push ups + 4 power cleans
*you keep going on every minute. if you don't finish a minute, start the next one