Group Warm up
Group Mobility
Strength
15 minutes to establish a new 5 rep max front squat! * Goal is +5 from 1/5/17.
WOD ( Workout of the Day )
"Henchman"
Teams of 2 : One person works while one person holds or hangs.
80 Calorie row – Partner holds Handstand.
50 Shoulder to Overhead (135/95lb) – Partner hangs in a hollow rock from the rig.
120 Wall ball shots (20/14b) – Partner holds a plank.
150 Sit ups – Partner holds the bottom of a squat.
*All workouts can be scaled on an individual basis.
