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DISCOVER
THE SPORT OF FITNESS

Tuesday Nov 25th

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Warm Up ANNIE Double Unders Sit ups50,40,30,20,10 Strength Back Squats 3,3,3,3,3 WOD 30 Wall Ball 30 Box Jumps 400 M run 3 rounds for time

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Monday Nov 24th

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Warm up stretching and mobility Angie 100 pull ups 100 push ups 100 sit ups 100 squats

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Friday Nov 21st

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Warm Up Dynamic Stretching Strength Dead Lifts warm up set with moderate weight 10 to 12 reps 7,7,7,7  work at 80% WOD 400 M run 20 Goblet Squats 53/35 4 Rounds for time

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Thursday Nov 20th

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Warm Up 1000 M Row For Time Stretch on your own after…. WOD # 1 10 Clean and Jerks 135/85 5 Burpee Pull ups 4 Rounds For time Rest 3 min WOD # 2 Wall Ball 20/14 Dips 21,15,9

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Wednesday Nov 19th

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Warm Up Dynamic Stretching and Bar Progression Focus on Cleans Skill Cleans 3,3,3 work at 50% 3,3,3 work at 70% Go for 1 rep Max WOD 25 Double Unders 15 Hollow Rocks 10 Burpees 15 Min AMRAP

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