7/19/16 – "Misfit"

Group Warm up 

Group Mobility 

Strength 

8×3 Seated strict press ( 4 second hold overhead ) moderate load – rest 1:30 between each triple. 

WOD ( Workout of the day )

"Misfit"

Every minute on the minute, for 25 minutes. 

1. 15/12 calories on the assault bike 

2.  20 ab mat sit ups 

3. 16 steps (8R/8L) overhead walking lunges #45/25 plate 

4. 5 strict pull ups 

5. Rest 

* Start back from the top for 5 total rounds.

* All workouts can be scaled on an individual basis. 

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