AMRAP DAY

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THIS WEEK’S SCHEDULE

MONDAY – WEDNESDAY

Regular Schedule

THURSDAY

12PM – Last Class

FRIDAY

11am – Resolution Wod (free to anyone)

SATURDAY
9:30am – Free Saturday Workout

dynamic movement prep 
Group warm up 
50 n 50 Ghd.
Double under practice 
3-5 minutes. If you have doubles  Practice this for the 3-5 minutes
3 attempts at Max reps unbroken double unders
Strength
Front squats
5-5-5.  Start at 65%. Up by feel
3-3-3 by feel
Wod 
Amrap in 7 minutes.
5 muscle ups
10 thrusters 115/75
MaD mobi 
Roll calves
Stretch calves.
Press ups
Knee on the wall

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