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WOD

“The Scotts”
AMRAP 12
12 V-Ups
12 Hang Power Clean
12 In + Outs
Rest 1 Min
AMRAP 12
12 1-Leg V-Ups
12 Push Press per side
12 In + Outs

WOD Guidance & Goals:
The first AMRAP 12, do 12 V-ups or tuck ups then 12 hang power cleans per arm. Suggested weight for the dumbbell is 50/35. If you choose to use a barbell do 115/75. The in and outs are no push up burpees. Target 5 rounds. The second AMRAP 12, do twelve 1-leg v-ups or tuck ups per side, alternating sides. The push press are 12 per arm (same suggested weights as above). Make sure with the push press you do not re-dip with your legs (dip-drive-press). Same in and outs as the first AMRAP. Target 4 rounds.

httpv://www.youtube.com/watch?v=esY7Px3Jg8c

Post Rounds + Reps to Comments.

ENDURANCE

20 x 200m at your 1 mile PR pace. Rest :60 b/w sets

BARBELL CLUB

Burgener Strength

1) Back squat: Work up to a moderate-heavy single in 10 reps or less.

GENERAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals