Group Warm up
Group Mobility
WOD ( Workout of the Day )
"The Assignment"
0:00 – 12:00 Minutes run one mile, with the remainder of the time max effort wall ball shots (20/14lb)
12:00 -24:00 Run one mile, with the remainder of the time max effort slam balls ( 20/40lb)
24:00 – 36:00 Accumulate as many calories on the concept 2
*Score is total wall balls, slam balls and calories.
**All workouts can be scaled on an individual basis.
