Workout of the Day
Warm Up
90 sec bike10 lunge n twist
10 spiderman
10 monster kick w/ floor tap
10 step-step-swoop
90 sec ski erg
banded 7s
10 kip swings
10 scorpions
10 leg swing (front/back/side)
Power Clean Prep:
3 sets of 3 power cleans: empty barbell/ light weight/wod weight
T2B/Wall Balls Prep:
10 Scapular pull-ups, 5-10 strict knees-to-elbows,
10 Air Squats, 10 Wall Balls
Test Run:
1 round of:
3 Power Cleans, 5 T2B, 8 Wall Balls at workout speed.
Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10' target, W: 14lbs to 9' target)