"DOCE"
- WARM UP
- WOD
-
POST-WOD
- :30 Easy Row
- :30 Active Spidermans
- :30 Step Back Reverse Lunges
- :30 Moderate Row
- :30 Active Samson
- :30 Box Step-ups
- :30 Faster Row
- :30 Air Squats
- :30 Box Jumps (Step Down)
3 Rounds x AMRAP 4:
- 27/21 Calorie Row
- 21 Power Cleans
- 15 Burpee Box Jumps(24"/20")
Rest 4 Minutes Between Rounds
Round 1: (61/43
Round 2: (52/38)
Round 3: (43/29)
*Score=Sum Total Reps
COOLDOWN
MOBILITY
1:30 Active Twisted Cross
AFTER CLASS
Clean Complex:
Build To Heavy Complex:
- 1 Power Clean
- 1 Squat Clean