MONDAY

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REMEMBER TODAY IS OPEN GYM FROM 9-12pm. WE WILL HAVE A WARMUP AND A WOD POSTED. WE WILL ALSO BE THERE TO HELP IF NEEDED SCALING IDEAS. SO COME ON IN AND RUN THROUGH THE WARMUP AND WOD WITH A COUPLE PEOPLE AT WHAT EVET TIME WORKS FOR YOU. 

WARMUP

20 seconds at each movement with 10 seconds rest between. 

1. Single jump rope

2. Single jump rope side to side

3. Singles alternating feet

4. Singles in and out

5. Singles high knees

6. Singles butt kickers

7. Double under/ double under practice

8. Double unders/triple unders
(2 rounds)

15 arm swings up and down

15 arm swings back and foward 

15 pass throughs

10  hollow hold rocks

10 superman hold rocks
STRENGTH
WOD

100 double unders

Immediately into:

15-12-9-6-3

Hang power clean @155/105#

C2B pullups

Upon completion of last pull-up

100 double unders 

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