Group Warm-up
Coach’s choice
Daily WoD
15′ UP LADDER: IN-PLACE LUNGE/SIT – UP/RING DIP
In teams of 2, Do Nx1 of each movement for where N is the round that you are currently in. For Example, at 3-2-1-Go, do 1 lunge, 1 sit-up, 1 ring dip. Then 2 lunges, 2 sit-ups, 2 ring dips, etc…. One teammate working at a time, taking and completing a movement once they start it.
OH In-Place lunge (45/24)
Abmat Sit-ups
Ring Dips a) banded b) box
Mobility
Lax Glutes / Chest
Mash Triceps