Workout of the Day

Workout of the Day   In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in

Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 250/200m Partner B – FLR on Floor Partner C –

Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 20 steps Scap Pull Up x 5 Workout of the Day Performance and

Warm Up Row 3 minutes, Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Ring Support w/ RTO x 15-20 seconds Alt

Warm Up EMOM for 6 minutes: Minute 1 – Jumprope 45 seconds Minute 2 – Prisoner Good Morning x 5 + Air Squat x 10

Warm Up 2 Rounds of: Row 20 Strokes (No Straps) Goblet Squat x 5 @ 4211 Supinated Hang 30 seconds Workout of the Day CrossFit