6/4/2018 – 180604

Group Warm up 

Group Mobility 


Speed strength 

 10 sets – 75ft sled push, add weight each round! Every round should be heavy but also one continuous effort. Rest 1-1:30 between each set.


WOD ( Workout of the Day ) 

5 rounds for total reps. 

30 seconds on – 30 seconds off. 

1. Thrusters 45/35lbs 

2. Bike – calories 

3. Burpees to a plate 

4. Alternating dumbbell snatch 50/35lbs 

**1 minute rest after each round. 

Share