Lisa working hard at the end of a lap of waiter-carry with the kettlebell
Warmup: 25 squats, 25 pushups, 25 situps, 10 pullups, 10 burpees, 10 lunges.
Follow with 10 min of mobility work (try something you haven’t worked on before).
WOD: 12 min AMRAP
Run 1 lap
5 Shoulder to overhead (135#/95#) (New athletes will use a sandbag or lightly loaded bar)
10 Hang Cleans (same weight)
Cash out: Partner Wallball-ABMAT situps “till you can’t stand it anymore” or something like a max effort. Partner throwing the wallball – feel free to encourage the guy or girl on the floor!
Cooldown, stretch, and post number of rounds/reps to comments.