9/21/21 – 210921

Group Warm up 

Group Mobility 

Strength 

Every 3:30 x 5 sets

3 Rope climbs / 3 attempts + 8-10 Strict pull ups / ring rows

 

WOD ( Workout of the Day ) 

4 Rounds for time – 16 minute time cap

10 Box jumps – 24/20″

15 Dumbbell bench press

20/15 Calorie bike

Rx – 50/35lbs 

Lv.2 – 35/20lbs 

Rx + – 70/45lbs 

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