Group Warm up
Group Mobility
Strength – Yoke carry!
Every 3 minutes, for 7 sets – 140ft yoke carry. Add weight each set if possible.
WOD ( Workout of the Day )
For time:
1 mile / .8 bike
10 Ring muscle ups
20 Shoulder to overhead
30 Backsquats – from the floor
40 Slam balls (40/20lbs)
RX (155/105lbs)
Lv.2 (115/85lbs)
