181019 – 10/19/18

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) 

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