Hero Saturday 11/9

Warm Up 

A- Mash- Glutes+ Quads

Activate- 2x 20 hitch hikers + 5 jump lunges

B- Clean Warm Up #2

(Variation can be used with MB, DB, barbell, etc)

Deadlift

Deadlift shrug

Front squat

Shrug drop

Full clean

Skill

Barbell cycling

WOD

"Armistice Partner WOD" 

22 Minute AMRAP

11 Power Cleans

11 Burpees (Over Bar)   

19 Toes to Bar (T2B)

18 Wall Balls  

(w/95# m/135#)      

Scaled - Without Barbell 

11 Burpees

11 Walking Lunges

19 Sit Ups

18 Air Squats