Group Warm up
Group Mobility
Strength
Every 4 minutes, for 20 minutes – 5 Rounds.
Back squats
1.) 5 reps @ 60%
2.) 4 reps @ 70%
3.) 3 reps @ 75%
4.) 2 reps @ 80%
5.) 1 @ 85-90%
WOD ( Workout of the Day )
Every minute on the minute, for 21 minutes – 7 rounds.
1.) 15 Wall ball shots ( 20/14lbs )
2.) 8 burpee box jump overs ( 24/20" )
3.) 10 Toe to bar
