Group Warm up
Group Mobility
Strength
Every 1:30 x 6 sets – 6 single arm kettlebell front squat * Alternate arms every set.
WOD ( Workout of the Day )
Pyramid double Helene
For time: 23 minute time cap
1,200m Row
63KB Swings – 53/35lbs
36 Pull ups
800m Row
42 Kettlebell swings
24 Pull ups
400m row
21 Kettlebell swings
12 Pull ups
