6/21/16 – "Frankenmuth"

Group Warm up 

Group Mobility 

Strength – 4 rounds for load. 

Sled push 100ft – Build weight each round.

-Rest 60 seconds-

Dumbbell skull crushers – Alternate arms x 12 reps (6Right/6Left)

-Rest 60 seconds- 

WOD ( Workout of the day )

"Frankenmuth"

5 Rounds for reps

30 seconds max effort Assault bike – for calories 

30 seconds rest 

30 seconds Atlas stone to shoulder RX (145/95) RX+ (175/115)

30 seconds rest 

*All workouts can be scaled on an individual basis. 

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