Friday December 17, 2021

Warmup

2:00 Bike/Row

10/Leg KB SL RDL

10/Arm KB SA OH Press

10/Arm KB SA Hang Clean

5/Arm KB SA Thruster

Mobility

Hamstring Rack Stretch :30/Side

Thread the Needle :30/Side

Skill/Strength

3 deadlifts + 2 hang power cleans + 1 shoulder to overhead

Work up to something heavy for the complex, or stay light and focus on technique.

WOD

3 rounds mini-DT complex**

25 wallballs

50 double unders

2 rounds mini-DT complex

25 wallballs

50 double unders

1 round mini-DT complex

25 wallballs

50 double unders

** Mini-DT complex is:  7 deadlifts + 5 hang power cleans + 3 shoulder to overhead

F:  double DB mini-DT complex; 20 wallballs; single unders

P1:  135/95

P2:  95/65

C:  155/105; heavy wallball; 75 double unders