Group Warm up
Group Mobility
Strength
5 sets – Heavy as possible
1:00 Sandbag bear hug hold 150/100lbs
20 Dumbbell box step ups – 20″
Rest 1 minute between sets
WOD ( Workout of the Day )
For time: 15 minute time cap
30-20-10
GHD Sit ups
Toe to bar
Wall ball shots – 20/14lbs
Lv.2 – knee to elbow
Lv.3 – sit ups + Hanging knee raises
