Pre-Wod:
12 min AMRAP:
3 Inch-Worm-Up-Dawg
30 Dubz
10 WallBall
10 KB Swing
10 Lateral Lunge
10 Good Morning
10 SLDL w/ Kb
2 minutes Hip Flexion Archetype*
*If you pass the archetype work Glute Ham Raises Or Hip extensions
Workout of the day for Wednesday, September 23rd, 2015:
25 min AMRAP:
30 Dubz
30 Deadlift @ 40% 1RM
30 Russian KB Swing 70/53-lb
30 Alt DB Lunges (Heavy)
30 Meter Sled Push 140-lb
30 Dubz
*5 min Rest Between Rounds
*After each round perform:
2 Rounds:
15 Arch Rocks
15 Hollow Rocks
10 Side-Plank Reach Through