9/9/22 – 220909

Group Warm up 

Group Mobility 

Strength – EMOM x 12: 2 box squats *Front rack position @ 30-40% 

WOD ( Workout of the Day ) 

For Time * 20 minute time cap

10-20-30-40

Slam balls – 40/20lbs

GHD sit ups

Alternating dumbbell snatch – 50/35lbs

 

LV.2 –  V ups and 35/20lb dumbbell 

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