Workout of the Day

12-min. AMRAP:
25 pull-ups
50-cal. row
100 overhead squats
50 box jumps
25 pull-ups

Men: 20kg/24”
Women: 20kg/20”

Coaching note: this will be run in 2 waves
with partners to count & encourage.
Use score sheets for those registered for the Lift Off.

Extra Training

Snatch 1RM 

Clean and Jerk 1RM

Log results on Beyond the Whiteboard
Log your Results via your WODIFY account