Group Warm up
Group Mobility
Strength
5×3 (3.1 tempo) Back squat @ 60-70% – 3 seconds down, 1 second hold and fast up.
WOD ( Workout of the Day )
"Smoky Gold"
0:00 – 6:00 AMRAP
10 sit ups
100ft Atlas stone carry (115/65lb)
10:00 – 20:00 For Time:
21 – 15 – 9
Calorie row
Wall ball shots (20/14lb)
*All workouts can be scaled on an individual basis.
RX+ Weighted sit ups (55/35lb DB)
RX+ Wall ball shot (40/20lb)
