Group warm up
Group Mobility
Strength – 5×4/8 @ 75% of 1rm front squat: Rest 2/3:00 between sets.
WOD (workout of the day)
“Deep Sea Diving”
Every 5 minutes for 25 minutes:
1. 20 Calories Assault bike + 50 Wall Balls.
2. 20 Cal + 50 Double unders/100 singles.
3. 20 Cal + 40 Deadlifts (115/75lb)
4. 20 Cal + 30 Hang power cleans (115/75)
5. 20 Cal + 10 Thrusters (115/75)
Rx+ 135/95lbs
All WOD’s can be scaled on a individual basis.
