Warm-Up: Bear crawl to hurdles=> 5 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 25-meter high knees back to start
Focus: Hang power clean – focus on dip-shrug-drop-stand
WOD:
9:00 AMRAP
11hang power cleans, dumbbells only
27 squats
14 hollow rocks
Game:
Spartan races – With two teams, athletes Spartan flip a car tire, jump through, return to first side and then the next athlete goes. How many rounds can your team complete in 5 mins? After 5 mins take a rest then try to bet your number of rounds. Compete against, yourself not classmates.
