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
