Group Warm up
Group Mobility
Strength
10 minutes to establish a heavy squat snatch for the day – rest as needed between attempts.
WOD ( Workout of the Day )
"Chapel of promise"
15 minute AMRAP
10 Box jump overs (24/20")
5 Squat snatch
10 Ring dips
RX+ (135/95lb) RX (95/65lb) Level 2 (65/45lb) *RX+ perform 5 ring muscle ups instead of ring dips.
EXTRA: Crossover symmetry protocol
