* Normal schedule today On Monday, Memorial Day, we will be holding classes at 9am and 10am *
Warm Up
2 rounds of
1 min of jump rope (dubs or singles)
1 min of hollow hang from the pull up bar (keep active shoulders and overhand grip)
1 min of holding the bottom of the squat staying active (hold kettlebell where able and keep back neutral and knees out)
Strength
Back Squat
2-2-2-2-2
WOD
15 Minute AMRAP
10 Toes to Bar
20 Goblet Lunges
30 Double Unders
Weekly Strength/Benchmark Schedule
At Home WOD
5 Rounds
10 Burpees
10 Bounding Lunges
10 Clapping Push Ups
10 Jack Knives