------------
Warmup: 500 M Row, Squat and shoulder prep for wallballs, warmup to the weight you'll use for the power cleans
Over the course of your warmup or after the WOD...Minimum of 50 ab movements of your choice and 30 back extensions. We have 5 GHD's now...lets use them.
-------------
WOD: For time
30 Wall Balls 20/14
30 Power Cleans 135/95
10 Bar over Burpees
20 Wall Balls
20 Power Cleans
10 Bar over Burpees
10 Wall Balls
10 Power Cleans
10 Bar over Burpees