Group Warm up
Group Mobility
WOD ( Workout of the Day )
"Indian outlaw"
Every 8 minutes for 5 rounds:
20/15 assault bike calories
200m run
15 dumbbell power cleans (55/35lb)
15 burpees
20 ab mat sit ups ( RX+ 5 ring muscle ups )
*The goal is to have a total working time of 5-6:30 minutes each round to allow for a short rest period. Please note each time and add together times for your score.
