Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time – 22 minute cap

500/400m Row

25 Shoulder press * from a rack

500/400m Row

15 Shoulder press

500/400m Row

10 Shoulder press

500/400m Row

*Every time you break from a set of shoulder press… stop and do a 6 burpee penalty.

Rx – 115/75lbs L.v2 – 75/55lbs 


Post Wod – 3 sets of: 15 kettlebell side bends / per side + max reps strict dips *Rest as needed between sets.