9AM – LIFTING CLUB
10AM – TEAM WOD
WARM UP:
400 M. Run or Row
3 Rounds
10 Air Squats
10 Push Ups
10 Pull Ups
Then:
Mobilize Hips and Shoulders
LIFT:
Warm up Forward Lunges
WOD: (Teams of 4)
For Time:
3 Rounds
50 Pistols
50 Forward Lunges (135/95) (115/75) (95/65) (75/55)
15 Muscle Ups
*Sub. 50 Wall Balls for Muscle Ups accordingly. (20/14) (16/10) (14/6)
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