***0530-0900-1730 classes only***
WOD
10-8-6-4-2
Clean and Jerks (135/95)(115/75)(95/65)
50-40-30-20-10
Double Unders
Beginners WOD
AMRAP 12 Minutes
6 Hang Clean and Jerks
18 Double Unders
Warm-up
deep runners lunge (alt)
leg swings (front/back/sides)
banded shoulder stretch
10 air squats (5 sec pause in bottom)
20 gh sit-ups
20 gh back extensions
30 Russian KBS (choose a light weight)
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