Group Warm up
Group Mobility
Strength
10×2 Split jerk – rest 60-90 seconds between doubles. The focus is on footwork and driving under the bar!
WOD ( Workout of the Day )
"3/1 Intervals"
3 minutes on, one minute off.
3 minutes to complete:
2 rope climbs
10/7 calorie row
max shoulder to overhead with the remaining time.
*Rest one minute after three minutes of work. Continue this pattern until 75 shoulder to overheads are completed! 24 minute time cap/ 6 intervals.
RX: 115/75lb Level 2: 95/65lb RX+: 155/105lb
EXTRA: 4x50ft yoke carry – Heavy as possible.
