Group Warm up
Group Mobility
Strength – Every 1:30 x 9 sets: Seated shoulder press
5/5/3/3/3/1/1/1/1 *Build to a heavy single for the day! Record your highest successful lift.
WOD ( Workout of the Day )
For time – 17 minute time cap
10 Ring muscle ups
150ft Single dumbbell overhead walking lunges – 50/35lbs
1,000/800m Row
150ft Single dumbbell overhead walking lunges – 50/35lbs
10 Ring muscle ups
Lv.2 – 35/20lbs + Jumping ring muscle ups
Lv.3 – 25/15lbs + Chest to bar pull ups
Finisher – 50 GHD sit ups + 50 Russian twist * 10 minute time cap
