Group Warm up
Group Mobility
Strength
3×3 Front squat – rest 2 minutes between sets. Tempo 3 second descent, one second bottom hold and 1 second up! Keep the weight sub maximal.
WOD ( Workout of the Day )
"Fight Club" – 3 rounds for total reps.
1:00 – Thrusters RX ( 95/65lbs ) Lv.2 ( 75/55lbs )
1:00 – Power Cleans
1:00 Box jump overs ( 24/20" )
1:00 – Pull ups
1:00 Assault bike calories
1:00 rest between rounds!
