Group: Warm up Movements
WoD: 12-min. AMRAP
We will go in 2 heats. 1st Heat goes at 20 after. 2nd Heat at 40 after. If you judge first heat, you go second heat. Judges: Looks like we are taking time checks after the finish of every movement. Every 5ft of the lunge where the heal is completely over the mark, is a rep.
2 rounds of:
50-ft. weighted walking lunge (2×50/35) Scaled) 2x 35/20 Beginner 2x 20/10. Two dumbbels in front rack.
16 toes-to-bars Scaled/Beginner) High Knees
8 power cleans (50/35) Scaled) 35/20 Beginner) 20/10
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups Scaled) Chin Over Bar Pull-up (no bands) Beginner) Jumping Chin Over Bar Pull-ups
8 power cleans
Etc., alternating between toes-tobars and bar muscle-ups every 2 rounds.
MOB: Lax Glutes. Roll Lats, Stretch abs, Roll Posterior