Group Warm up
Every minute on the minute, for 10 minutes – perform 2 push press @ 60-65% of your one rep max.
WOD ( Workout of the Day )
18 minute AMRAP
21/16 Calorie row
15 Push ups
9 Pull ups
3 Dumbbell strict press – 55/35lbs each hand.
*All workouts can be scaled on an individual basis!!