10/2/19 – 191002

Group Warm up 

Group Mobility 


Every three minutes, for 5 rounds: 3 Tempo front squat reps.

*Each front squat rep is: 3 seconds down, 1 second bottom hold and fast up!

**Focus on the tempo and holding proper positions over load.


WOD ( Workout of the Day ) 

For time: 7 minute time cap

30 Sandbag clean over the shoulder Rx – 150/100lbs Lv.2 – 100/60lbs

Right into 

For time: 7 minute time cap

40 Sandbag squats *Same weight as above workout.


**If you finish before the 7 minute time cap… please note your time and rest! if you don’t we will move right into the second workout.