Group Warm up
Group Mobility
Strength
10 x 3 Strict press @ 60% of 1 rep max, Rest 60 seconds between triples. *All triples should be done at 100% intensity as quickly as possible.
WOD ( Workout of the Day )
"Forces of Nature"
5 Rounds for time:
3 chin ups
5 Chest to bar pull ups
7 Toe to bar
9 V-ups
RX+ = 7 Rounds for time.
*All workouts can be scaled on an individual basis.
