Group Warm up
Group Mobility
WOD ( Workout of the day )
"Seek and Destroy"
*With a running clock aim to finish each workout for time.
0:00 – 15:00 ( 3 rounds for time )
15 calorie row
12 burpee box jump (24/20")
9 Clean & Jerk ( 135/95lb)
15:00 – 30:00 ( 4 rounds for time )
200m run
5 front squats (185/135lb)
2 rope climbs
30:00 – 42:00 ( 2 rounds for time )
20 deadlifts (225/155lb)
20/15 assault bike calories
20 Toe to bar
* All workouts can be scaled on an individual basis.
