Group Warm up
Group Mobility
Strength – Every 2:00 x 8 sets. Build to a heavy back squat with a three second pause at the bottom position. Compare to 11/8!
WOD ( Workout of the Day )
For time – 22 time cap
30-25-20-25-10
GHD Sit ups
100-80-60-40-20
Double unders
50-40-30-20-10
Wall balls – 20/14lbs
