Group Warm up
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.