GROUP PREP
5 min cardio
1 min jump rope
5 Push up to Down Dog
5 Burpees
10 SA DB Clean w/ light weight
STRENGTH/SKILL
On the 1:30 x 6 Sets:
6-12 Kipping Handstand Pushups (sub Single Arm Push Press)
6 Single Arm DB Power Cleans (3 per arm- switch as desired)
Choose the total of HSPU, with the intention on each set being completed unbroken.
WOD
“Barn Burner”
5 Sets of 3 min, resting 3:00 between (27:00 Total)
Part 1 – 3min:
50 Double-Unders, 21 Bar-Facing Burpees, Max Cal Row (or choose a different machine, just note it on the board)
Rest 3:00
Part 2 – 3min:
50 Double-Unders, 18 Bar-Facing Burpees, Max Cal Row
Rest 3:00
Part 3 – 3min:
50 Double-Unders, 15 Bar-Facing Burpees, Max Cal Row
Rest 3:00
Part 4 – 3min:
50 Double-Unders, 12 Bar-Facing Burpees, Max Cal Row
Rest 3:00
Part 5 – 3min:
50 Double-Unders, 9 Bar-Facing Burpees, Max Cal Row
**Score is TOTAL Reps across all rounds. Scale accordingly- your jump rope should take 1 min or less.
You’ll need to move with a purpose to clear the jump rope and burpee reps on the first, and most likely second rounds, but as soon as you do – check the clock. The stimulus here today is how well we pace.
MANDATORY MOBILITY
5 min foam roll
