Group Warm-up
3 Rounds:
2 minutes of running, rowing, biking, jumping rope or jumping jacks
10 Empty barbell shoulder press
15 Air squats with a 2 second pause at the bottom
10 Up Downs
10 Light kettlebell deadlifts
Mobility
Hip Openers
Daily WoD
12′ UPWARD LADDER: WBS
Every Rounds starts with 10 DUs or 30 Singles. This will not change. Then multiply the round by 2, and complete that number of WBS. e.g 10/2, 10/4, 10/6, etc…
10 DUs / 30 Singles
Round x 2 Wall Ballls (20/14) (10/9)
Score = Total Number of Wall Balls
Cash Out
3 x 10 Floor Wipers or Evil Bars
Mobility
Roll Quads
Lax Shoulders
Mash Achilles