12/11/21 – 211211

Group Warm up 

Group Mobility 

Strength – 5 Sets of: 

10 Dumbbell bent over rows – 5 each side. 50/35lbs

10 Dumbbell strict press – 5 each side. 50/35lbs

10 GHD sit ups

*New set every 3 minutes.

 

WOD ( Workout of the Day ) 

“Half Chelsea”

EMOM x 15 minutes

10 Pull ups + 15 push ups + 20 air squats

*If you fall behind continue as an Amrap for the rest of the 15 minutes.

 

Lv.2 – 7/11/16 

Lv.3 – 7/7/12 

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