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
