3/13/19-190313

Group Warm up 

Group Mobility 

Strength 

15 minutes to build to a heavy back squat for the day! rest as needed between attempts.

3 Giant sets of:

1:00 Bag hold – heavy as possible + 50 Banded good mornings + 10 Dumbbell bent over rowers ( each side )

– Rest 2 minutes between sets –

WOD ( Workout of the Day ) 

12 minute AMRAP

20 Wall balls  20/14lbs

16 Alternating dumbbell snatch  50/35lbs

12 Push ups

8 Shuttle runs

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