Pre-Wod:
Dynamic Group Warm-Up
Hip opener
6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar
2-3 Rounds:
5 Good Morning
10 Alt. Single Leg Deadlift
15 GHD Sit-Up
30 Sec. Hamstring Mob, each side
Workout of the day for Thursday, May 13th, 2015:
Chipper:
50 WallBall
50 Dubz
50 Deadlift 105/75-lb
50 Box Jumps
50 Russian KB Swing 70/53-lb
50 Lunge 75/55-lb
500M Row
10 Rounds:
50 yard Farmer Carry 79/53-lb
12 Arch Rock + 12 Hollow Rock
“After Party”
Mobility Wod, 7 Archetypes Day 1: