9/17/19 – 190917

Group Warm up 

Group Mobility

Strength 

Every minute on the minute, for ten minutes – 2 front squats @ 65-75%

*Move the reps as fast as possible! lower the weight if needed to move the weight with speed.

 

WOD ( Workout of the Day ) 

For time:

21-15-9

Wall ball shots -20/14lbs Rx+ 30/20lbs 

Sit ups Rx+ GHD 

Calorie row

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