Group Warm up
Group Mobility
Strength
Every 2:30 x 3 sets: 9 bench press @ 80% of MONDAYS weight!
THEN
Every 5 minutes x 3 sets *Light weights
8 Db flys
8 Db front raises
8 Strict dips / push ups
8 Banded tricep push downs
8 Strict press
WOD ( Workout of the Day )
For time *10 minute time cap
1000m row
THEN
15-12-9
Thrusters 95/65lbs
Pull ups
