Group Warm up
Group Mobility
Gymnastic Development
5 sets for Quality, speed and efficient movement is the focus! Rest 90 seconds between sets. Try to complete the movements unbroken or as close to unbroken as possible.
Level 1 = 6 Chest to bar + 4 T2B + 2 Bar muscle ups.
Level 2 = 6 Pull ups + 4 T2B/ K2E
WOD ( Workout of the Day )
"Fate Capacity Test"
Every minute on the minute for as long as possible – Cap 30 minutes.
1.) 150ft sled push (75' out/75' back) (165/125lb)
2.) 3 Hang power snatch + 3 Overhead squats (135/95lb)
3.) 8 Burpee box jump (24"/20")
*Workout is scored on three different levels, Level 1 is the whole 30 minutes completed = Fire breather. Level 2 is 20 minutes completed = Great. Level 3 is 10 minutes completed = Good.
**All workouts can be scaled on an individual basis.
