Group Warm up
Group Mobility
Strength
Every 2 minutes, for 12 minutes: 1 push press + 1 push jerk + 1 split jerk. Build to a heavy set for the day.
WOD (Workout of the day)
"The FOX"
1 mile max effort run: 10 minute time cap. If you finish before the ten minutes, note your time and rest until the ten minute mark.
-Then-
4:00 AMRAP
5 Deadlifts (225/155) RX+ 315/215
30 Double under
Rest 1:30
-Then-
4:00 AMRAP
10 Push press (75/55)
10 pull ups (RX+ 3 muscle ups)
