Group Warm up
Group Mobility
WOD ( Workout of the DAY )
0:00 – 15:00 ( For time )
50 Calorie row
50 Alternating dumbbell snatch – 50/35lbs
50 Box jump overs – 24/20″
15:00 – 30:00 ( 3 rounds for time )
250m Row
400m Run
30:00 – 42:00 ( 12 minute EMOM )
1.) 15 GHD sit ups
2.) 15 Dumbbell bench press -50/35lbs
