Group Warm up
Group Mobility
Strength
6×3 Back squat. Start @ 55% and build to a heavy 3 – Rest 2 minutes between sets.
WOD ( Workout of the Day )
"Mistletoe"
12 minute AMRAP of:
100 Wall ball shots (20/14lb)
100 Double unders
20 Ring muscle ups / 20 burpee pull ups
EXTRA: 5×5 GHD raises – Rest 60 seconds.
