12/19/16 – "knocker Ball"

Group Warm up 

Group Mobility 


Strength 

7×3 Front Squat – Rest 2:00 between sets. Build to a heavy triple for the day! 

WOD ( Workout of the Day ) 

"Knocker Ball" 

For time:

27 – 21 – 15 – 9 

Assault bike calories 

Burpee box jump ( 24/20")

Wall ball shots (20/14lb) 

*All workouts can be scaled on an individual basis. 

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