6/8/16 – "Greenfield Village"

Group Warm up 

Group Mobility 


6×3/6 @ 85% of 1rm front squat – 3:00 rest between sets. 

WOD (Workout of the day)

“Greenfield Village” 

4 rounds for time 

400m run 

15 Ring dips 

15 weighted ab mat sit up 20/14lb


4 rounds for time

400m run 

8 Bar muscle up 

15 weighted ab mat sit up 55/35lb

*RX and RX+ is a 20:00 Time Cap. 

*All workouts can be scaled on a individual basis.