11/15/21 – 211115

Group Warm up 

Group Mobility 


Every 2 minutes, for 6 sets: 3 front squats *Building to a moderate weight for the day.


WOD ( Workout of the Day ) 

20 Minute AMRAP

20 Medicine ball cleans – 20/14lbs

60 Double unders


Lv.2 – 20 medicine ball cleans and 1:30 of double under practice 

Lv.3 – 20 medicine ball cleans and 60 singles 

*Goal of todays workout is to work on hip extension for drilling proper technique. move a little slower and with more intend instead of cutting corners and range of motion.

* 8-10 Rounds is the goal!