Group Warm up
3×5 Pause Front squat (1.3.1) * 3 count pause at the rock bottom. 2:00 rest between sets.
WOD ( Workout of the day )
In 12 minutes complete as many reps as possible:
100 Wall ball shots (20/14lb)
20 muscle ups / 40 ring dips
*All workouts can be scaled on an individual basis.