Warmup
If your early:
Optional on own (prior to group warm-up )
Bike/Stretch any need areas
Coach led:
Jog 200 meters - all together
Group mobility - dynamic
Strength / Skill
RIG:
Bench Press
establish your 1rm for today.
5x1 at 90% of todays 1rm
STATION:
wod prep
1sn dl + 1hSn and build to wod weight
WOD
4RFT
25 DU
15 weighted situps upright 25/15
5x - 1Sn DL + 1Hang snatch (115/85)
modifications
jump - 25 single/doubles or 50 singles
rx+ 155/105
