Group Warm up
Strength – Every 4 minutes, for 5 rounds.
Sled push – 90ft ( 45ft down + 45ft back ) + 10 Lateral slam balls – 5 each side. *Add weight on the sleds every round! Lateral slam ball weight stays light and explosive through the midline.
WOD ( Workout of the Day )
Every 2 minutes x 8 rounds.
5 Handstand push ups Rx+ Strict
10 American kettlebell swings Rx 53/35lbs
15 Wall ball shots Rx 20/14lbs