11/21/16 – "Tornado"

Group Warm up 

Group Mobility 


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. 

For time:

70 Overhead squats (75/55lb)

50 Calorie row 

30 Handstand push ups 

*All workouts can be scaled on an individual basis. 

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