Group Warm up
3 x 5 Power snatch @ 82% of your 1 rep max – Rest 2:00 between sets.
WOD ( Workout of the Day )
30 – 20 – 10
Calories ( Assault bike )
Dumbbell Snatch (55/35lb) split reps equally – 15R/15L, 10R/10L and 5R/5L
Kettle bell swings – American (53/35lb)
Handstand push ups / hand release push ups
*Score is total time to complete WOD + total Handstand push ups / Hand release push ups.
**All workouts can be scaled on an individual basis.