Monday 2.8.21

GROUP PREP

2 min cardio- get your heart rate high!

1 min jump rope

10 Worlds Greatest

10 Air Squats

10 Quad Stretch

Toe Walk Down the Gym

Heel Walk Back

5 Inchworms w/ burpee hop up

5 Burpee jump back w/ inchworm up

Barbell Warmup + PC

STRENGTH

Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats

At 60% of 1RM Front Squat

WOD

For Time:
100 Double Unders
21 Power Cleans (Rx+ 155/105 – Rx 135/95 – Fit 95/65)
21 Barbell-Facing Burpees (Fit Burpees)
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees

If you cannot complete the 100 DUs in under 1:30, scale the amount of reps. If you are working on DUs, practice for 1:30 or do singles.

MANDATORY MOBILITY

Foam Roll Calves and Shoulders/Pecs

OPTIONAL POST WOD

Tabata Vups or Strict T2B