Group Warm up
Group Mobility
Strength
15 minutes to find a 5 rep max Back squat – rest as needed between attempts. The goal is to improve 5 or more pounds from 1/13/17.
WOD ( Workout of the Day )
"Hostage"
8 minute AMRAP
12 Slamball (40/20lb)
24 Double unders
12 Box jump over (24/20")
**EXTRA – 4 x 10-12 DB hammer curls.
***All workouts can be scaled on an individual basis.
