Group Warm up
Group Mobility
Strength
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
RX+
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.
