9/25/17 – "Red zone"

Group Warm up 

Group Mobility 


Strength 

Front squat 5×5 @ 90% of your 5 rep max – rest 2:00 between sets.


WOD ( Workout of the Day ) 

"Red zone" 

50 Burpee pull ups for time – ** Every 10 reps completed run 200m.

RX+  30 ring muscle ups for time – ** Every break on the rings run 200m. 


EXTRA: 3 x 50ft dumbbell death march – light 

3 x 8 strict chin ups – Rest as needed between movements. 

Share