12/9/16 – "Rogue"

Group  Warm up 
Group Mobility 

Strength 

5×5 Strict press – Rest 2:00 between sets. 

WOD ( Workout of the Day ) 

"Rogue" 

In a team of 2, for time. Split reps as you see fit. 

100 KB swings – Russian (70/53lb)

100 Wall ball shots (20/14lb)

100 Front rack lunges (65/45lb) 

100 T2B

100 Push press (65/45lb)

100 burpees 

*All workouts can be scaled on an individual basis. 

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