Mobility/Warm-Up
- Butt Kicks, Skips, Shuffles, High Knees
- Junk Yard Dog Jump Drill
- Triceps Smash on Barbell
- Calf Smash on kettlebell handle
- Quad Wall Stretch
- Super Rack Stretch w/ Band
- 10 Roll to V
- 10 Spidermans w/ elbow drop
- 10 Front Squats w/ pause at bottom
Strength
- Hang Clean
- Find a heavy single
- then 80% x 1 x 3 sets
WOD
- 4 rounds for time:
- 10 Hang Power Cleans @ 75% of heavy single
- 40 Double-Unders
CROSSFITNESS – 6:00PM
- 10 x 100m Row Sprints (work in groups)
- 10-9-8-7-6-5-4-3-2-1 reps of: KB Swings and Burpees
