Skill/Strength:
Every 1:30 for 6 Rounds
8 Strict Press at 55%
Metcon:
AMRAP 12
20 Single Unders
15 Single Under Crossovers
10 Double Unders
-10 Box Step Ups 24/20” after each set of jump ropes
Accessory Work:
EMOM 8
Odd: 6 Sandbag Cleans 150/100lbs
Even: Plank Hold
Mobility:
3 min calf/achilles smash
3 min delt smash
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
There are 2 past classes
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM