June 18, 2019

Birthday WOD: Xanders

Warm-up
EMOM x 12"
A. Assault Bike
B. Plank
C. Lunges
D. 0:30 Bar Hang + 10-15 Kip Swings

EMOM: Strength/Gymnastics
EMOM x 8"
A. 30-40 Hollow Rocks
B. 15-20 Russian KB Swings 53/35

**Purpose is to work on the hollow rock position even if you do less reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD: "Thanks a lot Xanders"
19" AMRAP
6 Bar MUs
18 Power Cleans**
82 DUs
37 Single Arm OH Lunges 50/35

**Power Cleans start at 115/75, each round the power cleans increase by 20/10 lbs

**Scaled options: C2B or Chin over Bar Pull-ups, Power Cleans should start at a lower weight than 115/75, Single Skips, and 40/25 DB SA OH Lunge

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