BEST NOT TO DO THE MATH

...the math, that is.

EQUIPMENT: Barbell, KB, Wall Ball

WARM-UP:

*Active Stretch

-then:

*400m Run

*2 min. x Jump Rope (practice Double-Under)

*1 min. x Plank-Up (walk up from elbow plank to hand plank and back down, etc.)

-then:

*Slowly Load and Warm-Up Hang Power Clean for Part A below

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FOR TIME (Adapted CFDelrayBeach WOD) -

*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)
-then...

21-15-9-3-9-15-21 x
*KB SDHP (a: 70/53, i: 53/35, b: 35/18)(may not rest KB upon ground for > a beat w/o burpee penalty)
*WB Shot (20/14)
*Knees-2-Elbows (Rx ONLY if knees actually touch upper arm/ elbows)

-then...
*15 x Hang Power Clean (a: 135/95; int: 115/85, beg: 95/65)

NOTE: 5 Burpees every time you put a piece of equip. down on the floor (or drop yourself down from the pull-up bar)...that includes transition b/w exercises, as well as when you rest within a set

(= 93 reps of ea. exercise within the ladder + 115 Burpees at minimum)(Most people in my class today ended up doing ~150 burpees; one fella ended up doing 235 burpees!!)

I'd like to think that this workout wasn't as awful as this little bit of mathematics makes it seem;)