Pre-Wod:
7 Minute AMRAP:
200M Run
4 Inch-Worm-Up-Dawg
6 Alt. Sampson Stretch
8 Strict Pull-Up
10 Push-Up
12 Lateral Lunges
14 PVC Passthrough
Workout of the day for Thursday, October 22nd, 2015:
4 Rounds (for quality):
10 HSPU (Sub DB Strict Press @ 65% 1RM)
15 See-The-Light Sit-Up
20 Double Russian KB Swing 35/26-lb
Rest 3 min
7 min AMRAP:
Alt. Dumbell Snatch 50/35-lb
Rest 5 min
With Remaining Time (For Quality):
500M row
10 Hip-Back Extensions
Pec Smash with Lacross Ball
1 min Pigeon Stretch, each side