Group Warm up
Group Mobility
Strength
5×5 Front squat @ 90% of 5 rep max *1/20/17 – rest 2:30 between sets.
WOD ( Workout of the Day )
"Pride"
15 minute AMRAP
20/15 calorie row
10 Power cleans (115/75lb)
*After every 10 power cleans the weight goes up.
145/95lb
175/105lb
205/115lb
max reps – 225/125lb
EXTRA: 4 x 5-10 GHD raises
*All workouts can be scaled on an individual basis.
