"FIVE MINUTE MAJOR"
- WARM UP
- WOD
-
POST-WOD
0:30 Push-up to Downdog
10 Scap Retractions
20 Single Unders
5 Kip Swings
20 Single Unders
5 Knees to Chest
10 Double Unders or 20 Single Unders
5 Toes to Bar
10 Double Unders or 20 Single Unders
AMRAP 5:
- Buy-In: 100 Double Unders
Max Rounds With Time Remaining: - 12 Toes to Bar
- 12 Dumbbell Front Squats
[Rest 5 Minutes]
AMRAP 5:
- Buy-In: 100 Double Unders
Max Rounds With Time Remaining: - 9 Toes to Bar
- 9 Dumbbell Thrusters
[Rest 5 Minutes]
AMRAP 5:
- Buy-In: 100 Double Unders
Max Rounds With Time Remaining: - 6 Toes to Bar
- 6 Dumbbell Clusters
Dumbbells: (22.5's/15's)
*Score = Sum Total Rounds + Reps
COOLDOWN
MOBILITY
1:00 Pike Stretch
AFTER CLASS
Front Squats:
5 Sets:
- 1 Rep @ 75-85% 1RM