Group Warm up
Group Mobility
Strength
5×3 Pause front squat – 2 second pause at the bottom, rest 2:00 between sets @ 70 – 75%.
WOD ( Workout of the Day )
"Summer open"
For time: 12 minute time cap
3 – 6 – 9 – 12 – 9 – 6 – 3
Pull ups
Front squat ( from the floor ) 155/105lb
over the bar burpees ( lateral )
*Level 2 – 115/85lb *RX+ 205/145lb + C2B pull ups
EXTRA: 4 x 10 Barbell good morning
