Cody S.
Warmup
3 Rounds
20 Alt. Bodyweight RDLs (total)
15 Glute Birdges
5 Inch Worms
WOD
10 Rounds for time
20 Reverse Lunges (total)/5 Double DB Power Cleans (50lbs35lbs)
5 Burpees/ 5 Burpee Box Jump Overs
ACCESSORY WORK
3 Rounds
10 Cat Cow Exercises
10 Bird Dogs
:30 Single Leg Glute Bridge Hold (each side)
BONUS STRETCHING
2:00 Pancake Stretch
2:00 Frog Stretch
Post scores to comments
CrossFit Division 
Total time: 10:50
Used 2x #45 for cleans, and did dumbbell facing burpees.
Round times
R1 | 00:36 |
R2 | 00:55 | +19 s
R3 | 01:16 | +21 s
R4 | 01:06 | -10 s
R5 | 01:07 | +1 s
R6 | 01:11 | +4 s
R7 | 01:10 | -1 s
R8 | 01:10 | 0 s
R9 | 01:09 | -1 s
R10 | 01:10 | +1 s
2 x 35lbs for cleans and also db facing burpees. 8:51
2x45lb dumbbells for the cleans, and did burpee box step-overs at 20″ height.
Solid WOD to get the blood pumping.
11:52 total
Burner with team CAM!
double db power cleans with 20lbs
burpees with a chair step-up
Total time: 14:09
Team zoom CAM
This one had me nervous. I made the commitment to keep jumping but it’s been a LONG time since I’ve done burpee box JUMP overs.
But big breath and went for it! With 30# double power clean
11:40
Mak 10# double clean and burpees no box
8:41