Group Warm-up
3 NFT
5 Pull Ups
20 Double Unders / 40 Singles
20 PVC Pass Throughs
100m Run (around building)
Strength
STRICT PRESS
Daily WoD
12′ AMRAP BOX / PP / KBS “JACK”-LITE
15 Box Jumps (24/20) a/b) step ups
12 Push Press 95/65 a) 75/55 b) 55/35 Comp) 115/80
9 KBS (1.5/1.0) a) 1/.75 b) .75/.55 Comp (2/1.5 pd)
Mobility
Roll Posterior
Lax Shoulders
Mash Achilles