Group Warm up
Every minute on the minute, for ten minutes: 3 Heavy deadlifts + 3-5 strict pull ups. Please alternate between supinated and pronated grips every set.
WOD ( Workout of the Day )
12 minute AMRAP
25 double unders / 50 singles
10 Dumbbell step ups (50/35lb – each hand ) *Alternate legs every rep.
15 Slam balls (40/20lb)
EXTRA: 4 x 6-12 GHD Raises – rest 60-90 seconds between sets.