Group Warm up
Group Mobility
Strength
overhead squat – Every 3 minutes, for 18 minutes – 6 sets.
1. 5 @ 50%
2. 4 @ 40%
3. 3 @ 60%
4. 2 @ 65%
5. 1 @ 70%
6. 1 @ 75-85%
WOD ( Workout of the Day )
For time * 20 minute time cap.
Run 800m
30 Pull ups
30 Overhead lunges Rx ( 95/65lbs )
Run 400m
15 Pull ups
15 Overhead lunges
Run 400m