WOD – 207.5 –

Durability

Iso Lunge Side Medicine Ball Toss – 3 sets of 10 to 15 reps per side

-Submaximal Speed with Maximal Control and Balance

Skill/Strength

Long warm Up for the workout

WOD

1 Round

30 Hang Power Cleans (135/95) Rx+ 155/105

30 Front Rack Alternating Reverse Lunges

30 DB Rocking Sit-Ups (50/35)

20 Hang Power Cleans

20 Front Rack Alternating Reverse Lunges

30 DB Rocking Sit-Ups

10 Hang Power Cleans

10 Front Rack Alternating Reverse Lunges

30 DB Rocking Sit-Ups

DB Rocking Sit-Ups Standard

Dumbbell Rocking Straight-Leg Sit-Up -Knees remain straight -Hold DB as shown at neck and not lower on the chest -Maintain a tight hollow position while rocking -Sit up to a complete vertical torso position to complete every rep -This is not a DB Hollow Rock

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