Group Warm up
WOD ( Workout of the Day )
16 minutes of movement – Quality movements! Don't keep track of rounds just move.
In a team of 3, rotate through each movement each round.
150ft sled push – weight should be moved without stopping
150ft farmers carry – Dumbbells or KB ( 70's/53's)
*The team of 3 will start together each on a different movement. once one round is completed switch implements and repeat.
Rest until the 20:00 mark, then for time:
60 Muscle ups / 120 ring dips
*Split work however you see fit, all workouts can be scaled on an individual basis.