Group Warm-up NFT:
500m row, then:
20 banded good morning
20 banded side step (each direction)
20 scap pushups
10 inchworm
Daily WoD
HEAVY UP/DOWN CHIPPER (1 BAR) TIME CAP 45′
100 double unders (200 Singles)
25 deadlifts 275/185lbs a) 225/155 b) 185/130
25 T2B a/b) High Knees
25 pull ups a) Banded b) ring rows
25 box jump 30/24 inch a) 24/20 b) less
25 power cleans 155/105lbs a) 135/95 b) 95/65
50 double under (100 Singles)
25 power cleans 155/105lbs
25 box jumps 30/24 inch
25 pull ups
25 T2B
25 deadlifts 275/185lbs
100 double unders
Mobility
Roll Posterior
Mash Achilles