Group Warm up
10 minutes – Group Mobility
WOD ( Workout of the day )
"Grand Rapids"
for time, in a team of two break up reps as needed.
150 Wall ball shots (20/14)
125 burpees
100 KB swings (53/35)
800m run – with the KB and WB
60 Box jumps (24"/20")
40 Pull ups – with the WB
200m run – with the KB and WB
*All workouts can be scaled on a individual basis.
