10/16/19 – 191016

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 15 minutes.

1.) 5 Dumbbell bench press *Heavy

2.) 5 Dumbbell row *Heavy – 10 total reps… 5 each arm.

3.) Rest

 

WOD ( Workout of the Day ) 

12 minute AMRAP 

2 Box jumps – 24/20″

4 Wall balls – 20/14lbs

4 Box jumps – 24/20″

8 Wall balls – 20/14lbs

16 Box jumps – 24/20″

16

32

**Multiply by 2**

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