EQUIPMENT: Bar (adv: 115/85, int: 95/65, beg: 65/45), Slam Ball (30/20), Jump Rope
WARM-UP:
*Active Stretch
-then:
*5 x Dive Bomber (fwd. and bkwd.)
*400m Run
*5 x Dive Bomber
-then:
Warm-Up for Hang Power Clean (i.e. Burgener Warm-Up, work up to WOD weight)
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30-25-20-15-10-5 x Slam Ball Wall Ball (30/20)
*b/w each set of WBS: 20 x Double-Under + 5 x Burpee
-D-U sub: 40 Singles
-Rx+: 40 Double-Unders each round
30-25-20-15-10-5 x Hang Power Clean (115/85)
*b/w each set of HPC: 200m Run + 5 x Handstand Push-Up
30-25-20-15-10-5 x Star Jump
*b/w each set of SJ: 20 x Double-Under + 5 x Reverse Overhead Slam Ball Throw (http://www.youtube.com/watch?v=39GxyxYrcC8)
-D-U sub: 40 Singles
-Rx+: 40 Double-Unders each round
30-25-20-15-10-5 x Pendlay Row (115/85)
*b/w each set of: 200m Run + 5 x Hollow Hold Chest Press (115/85)
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