1/3/23 – 230103

Group Warm up 

Group Mobility 

Strength – Every 2 minutes, 7 sets: One overhead squat *Building in weight every set.

Tempo is 3 down, 1 bottom hold and normal up. 

 

WOD ( Workout of the Day ) 

Workout 11.4 *Open workout

10 Minute AMRAP

60 Bar facing burpees

30 Overhead squats – 120/90lbs

10 Ring muscle ups

 

Lv.2 – 95/65lbs + Jumping muscle ups 

Lv.3 – 45/35lbs + jumping chest to bar pull ups 

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