Group Warm up
Group Mobility
Strength
Front squats 8×2 – Rest 1:30 between doubles.
* 3 second descent, one at the bottom and one second up! All sets performed as close to 65-70% of your 1rm as possible.
WOD ( Workout of the Day )
9 minutes to complete:
50 Front squats – from the floor.
*Every time you break perform 60 single unders.
– REST 3 MINUTES –
9 minutes to complete:
30 Shoulder to overhead
*Every time you break perform 6 burpees over the bar.
RX+ 155/105lbs RX 135/95lbs LV.2 95/65lbs
*If you finish before the 9 minutes is up… Congratulations!! You have earned extra rest time. Please note your time for each workout and then add them up for one total time as your score.
