Group Warm up
Group Mobility
Skill
3 rounds not for time – Quality.
30 second superman hold
30 second horizontal bar hold – focus on retracting the shoulder blades.
30 second l sit / hollow hold.
WOD ( Workout of the Day )
"The Pioneer"
Teams of 2, for time:
50 Box jump overs (24/20")
100 Dumbbell snatch (55/35lb)
50 Box jump overs (24/20"
150 Burpees
*All workouts can be scaled on an individual basis.
