1/5/23 – 230105

Group Warm up 

Group Mobility 

Strength – EMOM x 9: Three strict press +5% from last week. Goal is to move the weight as quickly as possible!

 

WOD ( Workout of the Day ) 

For time – 12 minute time cap

45 Chest to bar pull ups

30 Shoulder to overhead – 185/125lbs

Lv.2 – 30 Chest to bar + 155/105lbs 

Lv.3 – 45 Ring rows + 75/55lbs 

 

*All workouts can be scaled on an individual basis! Everything is in relative terms to YOUR capabilities.

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