10/1/19 – 191001

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes.

1.) 6 Push press @ 70-75%

2.) 12 Pull ups – Rx+ 5 ring muscle ups

3.) :30 second hollow hold

4.) Rest

 

WOD ( Workout of the Day ) 

4 Rounds for time:

200m Run

10 Push ups – Rx+ 20

15 Sit ups – Rx+ GHD

 

Stick around for the after party 🙂 

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