9AM – LIFTING CLUB (COACH MIKE WILL BE IN!)
10AM – TEAM WOD
WARM UP:
7 x 100 M. Sprint
*Walk Back
Then:
Mobilize Hips and Shoulders
LIFT:
Warm up Front Squat
WOD:
“NAPPA”
Teams of 4
AMRAP 10 (1 Person Working at a Time)
Relay Race
10 Cal Row
10 Front Squat (135/95) (115/75) (95/65) (75/55)
10 Pull Ups
Rest 2 Min.
For Time: (All 4)
200 Cal Row
150 Front Squats (135/95) (115/75) (95/65) (75/55)
100 Pull Ups
75 Burpee’s
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