WOD:
6 minute AMRAP:
4 Power clean (165/115, 135/95, 105/75, 85/60)
12 Wallball (20/14#)
3 minute rest
6 minute AMRAP:
5 Front squat (135/95, 105/75, 85/60, 65/45)
10 T2B (knee raise)
3 minute rest
6 minute AMRAP:
3 MU or 9 Ring Dip
12 Front rack lunge (115/80, 95/65, 75/50, 60/40)
Post WOD Mobility/Core:
A) Tabata hollow hold
4-8 sets of :20 hold/:20 rest
B) 3 sets of: 1 minute Cat/Cow
1 minute lying knee twist (each side)
1 minute childs pose
