Group Warm up
Strength – Barbell cycling
5/3/1 & 3/2/1 Touch and Go Squat snatch, start at 50% for the 5's and add weight each set. Rest 60 seconds between sets.
WOD ( Workout of the Day )
"Tornado" – 11 minute time cap.
70 Overhead squats (75/55lb)
50 Calorie row
30 Handstand push ups
*All workouts can be scaled on an individual basis.