Class WOD
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
WOD
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP

40 Dealifts 95/65
20 Thrusters 95/65
20 Pull Ups

Everytime theres a switch 8 Syncro Bar facing Burpees. Work split however the team desires