April 16, 2020

Warm Up:
3 Rounds
:45 Deadbug
PA Clean Warm Up (Bar, PVC, Broom)
Pigeon Pose to Duck Walk

Strength:
12 Alt EMOM
Even: 10 BB Hang Power Cleans (DB 5/5)
Odd: 8 BB RDL (DB/KB Single Leg 4/4)

WOD:
“Negative, Ghost Rider”
10 Minute AMRAP
1 Wall Walk (2:1 Inchworms)
3 Rotational DB/KB/Bag Deadlifts
5 Jump Squats
*reps increase by 1,3,5 each round 2-6-10, 3-9-15, 4-12-20, 5-15-25