Group Warm-up
Mobility using bands for shoulders and wrists
Warm-up all of the day’s movements
Daily WoD
7->1 DOWNWARD LADDER
7-6-5-4-3-2-1
Thrusters 115/75lbs a) 95/65 b) 75/55
C2B pull ups a) pull-ups b) Aided or ring rows
Rest 10 minutes
3 RFT: HANG CLEANS AND BURPEE OVER THE BAR
15 hang clean 135/95lbs a) 115/80 b) 95/65
15 burpees over the bar a/b) step over the bar
Mobility
Roll Posterior / Quad / Lats
Mash Forearms