11/16/21 – 211116

Group Warm up 

Group Mobility 


Every 90 seconds, for 10 sets: 1 strict press *Build to a heavy single for the day. Avoid any failed reps inside the first 7 sets.


WOD ( Workout of the Day ) 


For time: 27 minute cap

1 Mile run

2000/1600m row

1 Mile run


Lv.2 – 1000m run, 1500/1200m row and 1000m run 

Lv.3 – 1000m run, 1000/800m row and 1000m run