11/9/18 – 181109

Group Warm up 

Group Mobility 



5 sets of:

150ft kettlebell waiters carry – one KB in the front rack and one KB Overhead.

75ft carry with right arm and 75ft carry with the left arm.

*Add weight if you can hold a braced and locked out overhead position!

– Rest 1:30 –


WOD ( Workout of the Day ) 

20 minute AMRAP

Teams of 2, alternate every movement.

10 Shuttle runs

20 Plate ground to overhead (45/25lbs)

30 Split jumps