11/20/17 – "4:44"

Group Warm up 

Group Mobility 


Strength 

4×5 Overhead squat – Build to something challenging for the day. Rest 2 minutes between sets.


WOD ( Workout of the Day ) 

"4:44" 

3 rounds for time: 

20/15 Assault bike calories 

10 Squat snatches 

RX – 135/95lb 

Level 2 – 95/65lb 

Level 3 – 75/55lb 

*All workouts can be scaled on an individual basis. 

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