Group Warm up
Group Mobility
WOD ( Workout of the Day )
For total reps:
3 Sets of strict presses – 2/3rds bodyweight
3 sets of strict pull ups
3 sets of push presses – 2/3rds bodyweight
3 sets of strict pull ups
3 sets of push jerks – 2/3rds bodyweight
3 sets of strict pull ups
Lv.2 – 95/65lbs + Banded pull ups
Lv.3 – 75/55lbs + Ring rows
*Every 90 seconds complete a set! The loading should allow for a minimum of 5 reps every time.
