Group Warm up
5×2 Backsquat (1.2.1) one second down, two second hold at the bottom and one second up – 2:00 rest between sets.
WOD ( Workout of the day )
"Ready to run"
3 rounds for time
15 dumbbell hang clean ( Squat ) 55/35lb
15 Pull ups
*All workouts can be scaled on an individual basis.