10/18/17 – "Hot spot"

Group Warm up 

Group Mobility 


Strength 

20 minute EMOM – alternate movements every minute.

1.) 3 high hang squat cleans – build in weight if possible. 

2.) 5-10 burpee box jumps (24/20") *Goal is to work for 30-45 seconds at most. 


WOD ( Workout of the Day ) 

"Hot spot" 

15 minute time cap. 

5 rounds of: 

50 Double unders / 75 singles 

5 Squat cleans 

RX: 135/95lb Level 2: 115/75lb RX+: 175/115 


EXTRA: 10 minutes of general mobility. 

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