Group Warm up
Group Mobility
Strength – 12 minutes to find a heavy front squat * 3 second pause at the rock bottom. compare to 11/15
WOD ( Workout of the Day )
for time – 15 minute time cap
150ft Dumbbell walking lunges
50 Alternating dumbbell hang snatch
150ft Dumbbell walking lunges
50 Dumbell hang power cleans
150ft Dumbbell walking lunges
50 Lateral hops over the dumbbell
150ft Dumbbell walking lunges
50 Dumbbell Deadlifts
*Single dumbbell for all movements
Rx – 50/35lbs
Lv.2 – 35/20lbs
