12/30/16 – "Rock & Rye"

Group Warm up 

Group Mobility 


Strength 

6×3 Bench press – Rest 1:30 between triples. 


WOD ( Workout of the Day ) 

"Rock & Rye" 

Teams of 2, alternate movements. 

20 minute AMRAP 

5 C2B 

10 Ring dips 

15 Thrusters (95/65lb)

*All workouts can be scaled on an individual basis. 

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