Group Warm up
Group Mobility
Strength
5 sets of 2 push jerks + 1 Split jerk – Rest 2:00 between sets. Build to a heavy complex for the day.
WOD ( Workout of the Day )
"Let It Go"
Complete 6 total rounds
15/12 Calories on the assault bike
8 Box jump overs ( 24/20")
8 Chest to bar pull ups / RX + 5 Muscle ups
Rest 2:1
*Each round should be 100% effort! Aim to hit the pull ups unbroken if possible.
**All workouts can be scaled on an individual basis.
