Warm up before the WOD with rowing and mobility every day!
Group Warm Up: 3×10 reserve hyper extensions or GHD hip extensions
WOD 1: Back Squat 5-4-3-2-1 (Find 1RM)
WOD 2: 10 rounds for weight:
- Sprint 50m
- 8 Dumbbell Snatch (alt. hands from the ground, record weight)
- Rest as needed