Group Warm up
Group Mobility
Strength
15 minutes to establish a new 5 rep max front squat! + 10/15lbs from 9/29/17.
WOD ( workout of the Day )
"Zen"
15 minute AMRAP
55 wall ball shots (20/14lb)
35 toe to bar
20 Power cleans (135/95lb)
10 Ring muscle ups / Chest to bar pull ups
EXTRA: 4×10 hip extensions – rest 60 seconds.
4×30 second handstand hold – rest 60 seconds.
