Indoors Primarily- Cold Weather Expected
Warm-up
5 Minutes of Jump Roping –
5 Burpees, 10 Lunges or 15 Air Squats on the Coaches Call
Mobility
Calf Rolling
Quad Rolling
Strength
E2MOM12
Box Squat
3 Rep
MOD Strength
E2MOM12
Front Squat
3 Rep
*2 Second Pause in the Bottom Position
WOD
15 Hang Squat Clean 135|95
75 Double Unders
12 Hang Squat Clean
60 Double Unders
9 Hang Squat Clean
45 Double Unders
6 Hang Squat Clean
30 Double Unders
3 Hang Squat Clean
15 Double Unders
Level 2- 115|75, Double Unders 30-25-20-15-10
Level 1- 75|55,70 Singles x 2
ADV = 155|105, double unders x 2
Extra Work
10 Rounds
Bike 15/10 Cals
1 Rope Climb
ADV – Legless