Make Moves Monday

Coach Chris

Warm Up
2 Minute Jump Rope
20 Downward Dog Toe Touches
Double Under Drills
-Then-

2 Rounds
30s On|10s Off
Double Under Practice
Stiff Legged Deadlifts
Front Squats
โ€”-
High Plank Shoulder Taps
Muscle Cleans
Thrusters

5 Inchworms with 3 Push Ups

Mobility
Calves & Shoulders

Strength
E2MOM12
Thruster
-3 Reps*

*Building in weight

WOD
100 Double Unders
-Then-
5 Rounds
9 Power Cleans 135|95
6 Thrusters
3 Wall Climbs
-Then-
100 Double Unders

Level 3- 115|75
Level 2- 95|55, 50 Double Unders
Level 1- 75|35, 200 Singles
ADV – Heavy or Drag Rope

Extra Work
4 Rounds
20 Cal Ski
200โ€™ Sandbag Carry 150|100

ADV – 200|150

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