Group Warm up
Group Mobility
Strength
5×5 Back squat @ 90% of 5 rep max – rest 3:00 between sets.
WOD ( Workout of the Day )
"Nemesis"
For Total rounds + reps:
6 minute AMRAP
21 pull ups
21 Thrusters (95/65lb)
– Rest 2 minutes –
4 minute AMRAP
15 pull ups
15 Thrusters (95/65lb)
– Rest 1 minute –
2 minute AMRAP
9 pull ups
9 Thrusters (95/65lb)
** EXTRA – 4 x 5-10 GHD raises – Rest as needed.
***All workouts can be scaled on an individual basis.
