Group Warm up
Group Mobility
WOD ( Workout of the Day )
9 minute AMRAP
3 Hang power cleans Rx 135/95
6 Pull ups *Rx+ Bar muscle up
9 Push ups
REST 3 Minutes
9 minute AMRAP
12 Sit ups Rx+ GHD
15/12 Calorie row
18 Air squats
REST 1 minute
8 minutes to establish a heavy single shoulder to overhead – from a rack.
*Score = Total rounds and reps from both workouts + heaviest successful shoulder to overhead.
