3/14/18 – 180314

Group Warm up 

Group Mobility 


Strength – Superset all three movements! 

1. 10 GHD Raises. 

2. 150ft Waiters carry – 75ft each arm. 

3. 10 Split squats – 5 each leg. 

*REST 60 SECONDS AFTER EACH MOVEMENT – COMPLETE THREE ROUNDS OF EVERYTHING! 


WOD ( Workout of the Day ) 

Teams of 2, for total working time. Rest 2 minutes after every 3 rounds. 

3 rounds: 20 Dumbbell thrusters (30/25lb) + 3/2 Rope climbs 

3 rounds: 20 Pull ups + 20/15 Calorie row 

3 rounds: 20 Slam balls (40/20lb) + 40 Burpees 

*Break reps however you see fit* 

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