4/8/17 – "Quality Time"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Quality Time" 

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) 

150ft Sprint 

*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.